September 2018

Monostructural Conditioning, Sprint Repeats (Benchmark)

“Death by 10 Meters’ – Repeat

Start a clock,
On 1:00, run 10 meters.
On 2:00, run 2 x 10 meters.
On 3:00, run 3 x 10 meters.
etc.

Weightlifting/Gymnastics Conditioning, Short-Mid Dura.

“A”

10 Rounds for Time, Teams of 2:

10 Back Squats
10 Floor Wipers

BS: SC=55-60% 1RM, RX=135/95, RX+=155/105…

Weightlifting Strength Development-Week 4 of 4

Bench Press:

5-5-5-5-5

Athletes should perform 5×5 at 80% 1RM + 7-10lbs.

Weightlifting/Gymnastics Conditioning, Mid-Long Dura.

“Stranded”

AMRAP 16:
1-2-3-4-5 rep rds.

Hang Squat Cleans
Muscle-ups
x4 Wall-Balls

Weightlifting Strength Development. Wk. 4 of 4

Conventional or Sumo Deadlift:

Every 1:30,
1) 3 Reps @ 82%
2) 3 Reps @ 82%
3) 2 Reps @ 85%
4) 1 Rep @ 87%
5) 1 Rep @ 87%
6) 1 Rep @ 87%

Gymnastic/Explosiveness Test Under Fatigued,

In 7 Minutes, starting after metcon:

Max Height Box Jump

Athletes can take as many attempts at a max. Rest as needed.

Tri-Modal Conditioning, Mid-Duration

“Round Table”

4 Rounds for Time, Teams of 3:
200M Med-Ball Carry, together
50 Parallette Shoot-Throughs…

Weightlifting Strength Development, Speed & Skill

Work up to a heave 3 Reps:

Hang Squat Clean

Athletes should perform today’s heavy 3 reps unbroken. Rest as needed between sets.

Tri-Modal Conditioning, Long Duration

“CFE 09-20-18”

AMRAP 7:
12/8 Calorie Row
12 Ring Rows

2 Minutes: Rest & Record

AMRAP 7:

Weightlifting Strength Development. Wk. 3 of 4

Bench Press:

5-5-5-5-5

Athletes should perform 5×5 at UP TO 80% 1RM +5lbs.

Rest as needed between sets.