December 2017

Weightlifting/Monost OR Gymn/ Weightlifting Condit, Short-Mid

Choose only one:
“Connie”
For time,
200 single-unders
99 deadlifts
200 single-unders

Monostructural Conditioning, Sprint Intervals (7-08-17 repeat)

AMRAP 10, in teams of 2, for max calories:
Rowing or Assault biking
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.
Goal 2: 2-10# increase from previous 5RM.

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Shoulder or Bench Press:
Goal 1: Find a 5-rep max.
Goal 2: 2-10# increase from previous 5RM.

Tri-Modal Conditioning, Long- Duration

“Jimmyfied”
AMRAP 6:
6/4 calorie Assault bike
10 kettlebell swings
3 minutes to rest, record scores.

Tri-Modal Conditioning, Long- Duration

“Chelsie”
For time: In teams of 2, divided
100 snatches
100 cleans
100 pull-ups

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
5 sets of 5 reps

Gymnastics Conditioning, Long- Duration (Intervals)

“Early Christmas”
AMRAP 17:
In teams of 2, divided:
50 b-box jumps
50 inverted burpees
50 rig-flip burpees

Weightlifting Strength / Speed Re-Test, Week B

Squat Clean:
5–5–3–3–1–1–1–1
Work up to a max.

Monostructural / Gymnastics Conditioning, Mid-Duration

“The Shuttle-Up” for Magic Man
16 rounds for time, 2-man teams,
2 indoor gym runs
2 rope climbs
Teammates take turns completing full rounds.