November 2017

Gymnastics Conditioning, Long- Duration

“Ring the Heat”
20 rounds for time, teams of 2:
8 ring push-ups
8 ring rows

Weightlifting Strength Developm Progressive Series- Week 4 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.

Weightlifting Speed/Power Development

To a heavy single (HS) or max:
1–1–1–1–1–1–1–1
Power Clean + Push or Split Jerk

Tri-Modal Conditioning, Mid- Long-Duration (Push/Pull Pairs)

“Austin A”
AMRAP 5:
11 thrusters
11 pull-ups
3 minutes’ rest time

Tri-Modal Conditioning, Long- Duration

“Regional 2017 WOD 3” For time,
80-foot overhead lunge
80 double-unders
40 wall-balls
8 rope climbs
40 wall-balls
80 double-unders
80-foot overhead lunge

Weightlifting Strength Developm Progressive Series- Week 4 of 4

Back or Front Squats:
5 sets of 5 reps

Weightlifting Strength Developm Progressive Series- Week 3 of 4

Shoulder or Bench Press:
Goal 1: Find a 5-rep max.

Weightlifting Strength Developm Progressive Series- Week 3 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.

Gymnastics Conditioning, Mid- Long Duration

“Three-Peat 2.0” (choose one) In teams of 2, for time:
Level 1:
40 dips, any
40 push-ups, any
40 burpees

Tri-Modal Conditioning, Long- Duration

“One More Beer” For time,
50 squat cleans
1 rope climb
50 overhead squats
1 rope climb
50 pull-ups
1 rope climb