September 2017

Monostructural/Gymnastics Conditioning, Mid-Duration “Liner Alpha”AMRAP 10, in teams of 2:40 calorie row or bike40 push-ups Strongman/Gymnastics Conditioning, Mid-Duration “Liner Beta”AMRAP 10, in teams of 2:40-foot sled pull40 burpees After-Hour Accessory Strength Exercise Shoulder Press: Find a 5RM. Goal is 2-5# more than last 5RM.P-Chain: Romanian Deadlifts- Sets of 3. 4-8 total sets. Across.

Weightlifting Strength Developm Progressive Series- Week 5 of 5

Back or Front Squat
Find a 5-rep max
Goal: 2-10# over biggest 5-rep

Monostructural Conditioning, Sprint Repeats (Benchmark)

“Death by 10 Meters”
Start a clock.
On 1:00, run 10 meters.
On 2:00, run 2 x 10 meters.
On 3:00, run 3 x 10 meters.
Etc.

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“CrossFit Games MUP-Clean Ladder”
8 rounds for time:
4 muscle-ups, bar
2 cleans, increasing load

Weightlifting Strength Developm Progressive Series- Week 5 of 5

Back or Front Squat
5 sets of 5 reps
Load: 90% of 5RM baseline

Monostructural/Weightlifting Conditioning, Mid-Long Duration

“The Anchor”
For time, 1 round:
400-meter run
150 double-unders
100 power snatches, 1 DB
50 shoulder-to-OH, 2 DBs

Gymnastics/Odd Object Condit, Long-Duration “Sara W”AMRAP 22, in teams of 2:150 box jump-overs150 strict pull-upsEvery 2:00, teammates do 1 rope climb or 1 tire flip (each teammate does 1 or the other). After-Hour Accessory Strength Exercise Biceps: 3 sets of 10-12 curls per arm, heavy, with supination.Upper traps: 3 sets of 12-20 shrugs as heavy

Weightlifting Strength Developm Progressive Series- Week 4 of 5 Back or Front SquatFind a 5-rep maxGoal: 2-10# over biggest 5-rep Monostructural/Weightlifting Conditioning, Sprint Intervals “Patty G”12 rounds for time, teams of 2:12/9 calorie row or bike3 power cleans, heavy After-Hour Accessory Strength & Power Exercise Bench or Shoulder Press: 5RM Shoot for 2-10# over last

Gymnastics Conditioning, Mid- Long Duration

“Abs of Steel” For time:
80 toes to bar
80 sit-ups, GHD

Gymnastics Conditioning, Long- Duration (Benchmark Option 1)

“Cindy”
AMRAP 20:
5 pull-ups
10 push-ups
15 squats