March 2018

Weightlifting Conditioning, Short/Sprint (Re-Test)

“Kim S”
For time:
51 kettlebell swings, Russian
51 kettlebell goblet lunges
15 kettlebell swings, Russian
15 kettlebell goblet lunges
Every 2:00 until EVERYONE is done, 5 burpees

Weightlifting Strength Development, Open Cycle Wk. 2

Front or Back Squat Clusters
Load: 73% 1RM or 83% 5RM.
4 sets of 8-rep clusters
Goal volume: 32 reps

Gymnast/Monostr Conditioning, Long-Duration (Intervals)

“Triple Twos”
AMRAP 20, in teams of 3:
200 calorie row or bike*
200 burpee box jump-overs
200 ring rows, single-ring

Weightlifting Strength, 18.2 Warmup

Every 90 Secs:
1 squat clean, ascending
Work up at least to the opening 18.2 lift, or a heavy for the alt.

Gymnastic / Monostructural Conditioning, Long Duration

AMRAP 17:
Teams of 2,
1 rope climb
8 pike handstand push-ups
3 gym runs (short-length)

Weightlifting Strength Development, Open Cycle

Shoulder or Bench Press
Working to a 3RM with 3 sec negative during eccentric phase of the press.
After 3RM is establish, perform drop sets at 70% of today’s 3RM.

Tri-Modal Conditioning, Repeat Sprint Intervals

15 rounds for time, teams of 3:
12/8 calorie bike
9 thrusters
6 over-bar burpees