September 2018

Monostructural Conditioning, Sprint Intervals

AMRAP 10:
100-Meter Run
1 Minute Rest

Work up to max-effort sprints

Weightlifting Strength Development. Wk. 3 of 4

Conventional or Sumo Deadlift:

Every 1:30 for 10:30 minutes,

2 Deadlifts @ 82-85% 1RM

Athletes will have 8 minutes to work up to their 82-85%.

Weightlifting Development, Powerful Legs and Hips

Low Handle Sled Push:
5 Sets of 50-Meters Pushes

Superset With

Explosive Tire Flips:
5 Sets of 3 Explosive Flips

Athletes may rest as needed between sets. It is acceptable to maintain or climb weight throughout the sets. 

Weightlifting Strength Development, Speed & Skill

Work up to a heavy complex:
3 Position Snatch

Athletes should perform today’s complex unbroken. Rest as needed between sets.

vWeightlifting/Gymnastics Conditioning, Mid-Duration

“Fox Tail”

3 Rounds for Time:
20 Med-Ball Squat Cleans
5 Rope Climbs

Load: SC=10/6, RX=20/14, RX+=30/20
RC: SC=5 reps; food+lock+stand, RX=top green/bottom green, RX+=I-Beam 

Gymnastic Skill Development, Jump Rope Skill Practice 

EMOM 10:

E.) 35-40% of Pull-up Max
O.) 40 Double-Unders of :30 of double-under practice 

Weightlifting/Monostructural Conditioning, Long Duration 

“Bun Run”

27-24-21-18-15-12-9-6-3 Rep Rounds of, 

Barbell Lunges

Between each round…

Weightlifting Strength Development. Wk. 2 of 4

Conventional or Sumo Deadlift:

Every 1:30 for 10:30 minutes, 
3 Deadlifts @ 80% 1RM 

Athletes will have 8 minutes to work up to their 80% 1RM. Start the intervals together as a class. 

Gymnast/Monostr Conditioning Long-Duration (Intervals)  “Triple Twos” AMRAP 25, In Teams of 3:200 calorie row or bike*200 burpee box jump-overs200 ring rows, single-ring All work divided. 1 works, 2 rest. *Teams of 3 women: 170 cals*Co-ed teams: 185 calories BBJO: SC=light & fast, RX=24/20, RX+=30/24RR: RX/RX+=feet straight down from static ring hang, hip-high

Weightlifting/Monostructural Conditioning, Long Duration

In Teams of 3, 

AMRAP 9:
10 Front Squats
50 Single Unders

Rest 2 Minutes

AMRAP 9: 
10 Overhead Squats 
50 Single Unders

Teammates take turns completing full rounds. 

FS: SC=40% 1RM, RX=115/75, RX+=135/95
OHS: SC=40% 1RM, RX=95/65, RX+=115/75
SU:RX+=40 single-leg singles, 20/leg