January 2019

Odd Object/Gymnastics Conditioning, Mid-Duration

“Karen on the Katwalk”

For time,

150 wall-balls

Every break in wall-balls:

15 lunges with d-bells or k-bells

WB: Newbies (<3 mo): 100 repts, SC=light, easily doable, RX=20/14, RX+=30/20
DB: SC=light, fast, RX=30/20’s, RX+=50/35’s for 20 reps

Weightlifting/Barbell Cycling Exponential EMOM Week 2/4

Back or Front Squat

5 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights

3 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 75%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 80%

Weightlifting/Gymnastics Cond, Short-Mid Duration

“Road Rush”

AMRAP 11, individually:
1-2-3-4-5-6-ETC rep rounds:
Devil’s Press
Rope Climbs

D-Press: SC=medium weight, RX=2×50/2×35, RX+=2×60/2×40
R-Climb: SC=foot lock & stand, RX=hi green/lo green, RX+=I-beam

Scoring: Rounds + Reps in 10:00

Weightlifting Strength Development Series – Week 2/4

EMOM 8:

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

Climbing each minute. Do not add weight unless the previous round was completed in 20 seconds or less. Gather plates BEFORE the EMOM starts!

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

“Hope”

EMOM 27:

Min A: 0:25 Assault Bike
Min B: 0:25 Handstand Push-ups
Min C: Hollow-Body Hold

HSPU: SC=<wall, RX=HSPU, RX+=HS walk or deficit HSPU

RX+ also does 30-second rounds.

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

Score = # of jump rope reps

SU: SC/RX=floor, RX+=150 GHDSU
Medicine ball for bear hug: SC=lite, RX=20/14, RX+=30/20
JR: SC=singles, RX/+=doubles

Weightlifting Strength Test Under Fatigue

9:00 to a max snatch, any style

3 scores:
Best snatch by 3:00
Best snatch by 6:00
Best snatch by 9:00

4 scores: Justified rounds + reps, snatch 1, snatch 2, snatch 3

Monostructural Baseline Test, Short-Mid Duration (Rower)

For time,
Row 2000 meters on C2.

12-minute time cap. 12-minute heats will run back to back.

Coaches, pre-set the rowers to the standard workout 2000m.

Pace: If this isn’t totally brutal, you didn’t push hard enough.

Weightlifting & Gymnastics Volume Accumulation Week 1/4

Bench Press with Dumbbells

4:00 for max reps, lite DBs/KBs

Ring Rows, Ring Pull-Ups, MUPs

4:00 for max reps of 1 exercise

Execution plan:

1:00-4:00: Partner A presses while Partner B does pulling
4:00-5:00: Switch roles
5:00-9:00: Partner A pulls while Partner B does pressing
9:00-12:00: Record scores (board) and put DBs/KBs away

Weightlifting/Barbell Cycling Exponential EMOM Week 1/4

Back or Front Squat

5 reps, EMOM 5, at 50% 1RM
1:00 rest, change weights

3 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 70%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 75%