January 2018

Tri-Modal Conditioning, Mid- Duration

“Shooter McGavin”
AMRAP 12:
20 parallette shoot-throughs
2 gym runs*
5 front squats

Weightlifting Strength Developm Maintenance Series- Week 2/4

Back or Front Squat-
5 sets of 5

Weightlifting Strength Developm Maintenance Series- Week 2/4

EMOM 8:
3 thrusters, climbing
20-second time cap each min.

After-Hour Accessory Mobility/ Recovery Exercise

Spend 10-15 minutes mobilizing, foam rolling, lacrosse balling, trigger-point releasing, or other.

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Justified”
AMRAP 12:
30 deadlifts
20 overhead squats
10 pull-ups or 10 dips*

Weightlifting/Monostructural Conditioning, Short/Sprint

“Bobcat 17.1”
For time,
40 power cleans

“Bobcat 17.2”
For time,
50/43 cal row on damper 5/3

Tri-Modal Conditioning, Long- Duration

“Faith”
AMRAP 23:
Buy-in:
100 sit-ups
With time left, get max reps:
60’ med-ball bear-hug lunge
1:00 for max jump rope

Weightlifting / Gymnastics Cond, Short-Mid Duration

“Pam with a K”
For time,
20-15-10 rep rounds of:
Kettlebell swings, American
Shoulder-to-overhead, barbell

Weightlifting Strength Developm Maintenance Series- Week 1/4

Back or Front Squat-
5 sets of 5

Tri-Modal Conditioning, Long- Duration (Repeat Intervals)

“Entourage”
10 rounds for time, teams of 2:
6 down-and-back gym runs
12 pull-ups or chin-ups
100-meter sled push