December 2018

Tri-Modal Conditioning, Mid-Long Duration (SC & RX Versions)

“Hustle”

5 rounds for time:
4 down-and-back runs
3 strict pull-ups

“Work”

5 rounds for time:
4 down-and-back runs
3 kipping pull-ups

“Kill”

5 rounds for time:
4 down-and-back runs
3 dumbbell complexes

Complex, RX: 2×60/2×30

Weightlifting Strength Development Progressive Series – Week 2 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 80% 1RM

In ~7:00, build to working load

Then: 1 set of 5 every 3 minutes

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 Conditioning Sprint Intervals (7-08-18 repeat)

AMRAP 10, in teams of 2, for max reps:

Dumbbell p-snatch + p-press
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B

Weightlifting Strength Development Progressive Series – Week 1 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 80% 1RM

In 7:00, build to working load

Then: 1 set of 5 every 3 minutes

Weightlifting, Strength Development 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. If unknown, establish 5RM baseline.

Tri-Modal Conditioning, Long-Duration

“Jimmyfied 2.0”

AMRAP 7:
6/4 calorie bike or rower
10 kettlebell swings

3 minutes to res, record scores.

AMRAP 7:
6/4 calorie bike or rower
10 kettlebell swings
15 sit-ups

Tri-Modal Conditioning, Long-Duration

“Chelsie 2.0”

For time: In teams of 2, divided

100 snatches
100 cleans
100 pull-ups

Weightlifting Strength Development 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. If unknown, establish 5RM baseline.

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

BBJO: SC=light & fast, RX=24/20, RX+=30/24
IB: SC=burpee, RX=inverted, RX+=inverted w/kip & HSPU
RFB: SC=assisted or ring, RX=unassisted bar, RX+=pull-over

Weightlifting Strength/Speed Re-Test, Week B

Squat Clean:

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in SugarWOD and the board.

Veteran lifters can do a clean & jerk max today if desired.