December 2017

Explanation of Conditioning Complex & Execution

Blue Collar Complex:
1x 45ft. db farmers carry
10 db bench or shoulder press
1x 45ft. db farmers carry

Weightlifting Strength Developm Progressive Series- Week 3 of 4

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

Weightlifting Speed & Skill Development

Building to a 5-rep max:
Power Cleans, touch-and-go

Weightlift/Gymnastic Conditioning Long Duration (SC & RX version)

“Hypnotic Swirl” AMRAP 20:
10 Russian KB swings
10 pull-ups
15 box jumps

Weightlifting Strength Developm Progressive Series- Week 3 of 4

Back or Front Squats:
5 sets of 5 reps

Monostructural/ Gymnastics Conditioning, Interval Sprints

EMOM 30,
AMRAP 20 seconds:
Minutes 1-10:
Assault Bike (calories)
Minutes 11-20:
Sit-ups (reps)
Minutes 21-30:
Plank hold (seconds)

Gymn/WL Conditioning, Long Duration (Benchmark WOD)

For developing athletes:
“The 12 Days of Christmas” 1.0
1 clean & jerk, heavy
2 ring dips
3 box jumps 24/20
4 deadlifts
5 burpees
…

Weightlifting Speed & Skill Development

Push or Split Jerk:
5–3–3–3–1–1–1–1–1

Tri-Modal Conditioning, Mid- Long Duration

“Hustle”
5 rounds for time:
4 down-and-back runs
3 strict pull-ups

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Back or Front Squats:
5 sets of 5 reps