September 2017

Gymnastics/Weightlifting Conditioning, Short-Mid Durat

“Bill P”
20 rounds for time:
1 muscle-up
1 power snatch

Weightlifting Strength Developm Progressive Series- Week 4 of 5

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

Monostructural/Gymnastics Conditioning, Long-Duration

“Team Murph”
For time, in teams of 3:
600-meter row
100 ring rows
200 push-ups
300 air squats
600-meter buddy carry

Weightlifting Strength Developm Progressive Series- Week 3 of 5

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

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Wallflower”
5 rounds for time:
5 hang power cleans
5 wall walks

Weightlifting Conditioning, Short-Duration (Benchmark)

From 0-10:00:
“Randy”
For time:
75 power snatches

Weightlifting Strength Developm Progressive Series- Week 3 of 5

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

Gymnastics/Monostructural Conditioning, Long Duration

“Moore” Hero WOD
AMRAP 20, for HSPU total:
1 rope climb
400-meter run
Max unbroken HSPUs

Gymnast/Monostr Conditioning, Long-Duration (Intervals)

“Triple Twos”
AMRAP 25, in teams of 3:
200 calorie row or bike
200 burpee box jump-overs
200 ring rows, single-ring

Weightlifting Strength Developm Progressive Series- Week 2 of 5

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