January 2019

Weightlifting Strength Re-Test Week A

Bench or Shoulder Press

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

Work up to a max. Record your lift in S-WOD. Next week we’ll have a 2nd opportunity to max.

Weightlifting Strength Re-Test, Week A

Back or Front Squat

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

Work up to a max. Record your lift in S-WOD. Next week we’ll have a 2nd opportunity to max.

Tri-Modal Conditioning, Long Duration (Intervals)

“Let It Burn”

AMRAP 23, teams of 2, divided:
50 kettlebell swings
15/12 calorie machine
50 toes to bar
15/12 calorie machine
50 overhead kettlebell lunges
15/12 calorie machine

KB: SC=medium weight, RX=53/35, RX+=70/44

Weightlifting/Gymnastics Conditioning, Long Duration

“The Pump 2.0”

AMRAP 20, in teams of 3:
20 sliding lunge
10 jumping squats
10 barbell bicep curl

Sliding lunge: SC=body weight lunges, alternating, RX=sliding lunge on platform

Every 3:00: All teammates do 6 burpees (with “Bupee -heck yeah” call & response)

Weightlifting Strength – Deload Week

Push or Split Jerk

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

Work up to a difficult single
No more than 8-8.5/10 effort
Misses or fails = 50 burpees

Don’t max out today. You’ll get chance to max out soon. Trust the process. Recommend avoiding belts today. If you need a belt, you’re pushing too hard.

Gymnastics/Monostructural Conditioning, Short-Intervals

“Interval Annie”

For time,

(0:40 on 0:10 off pattern)

50-40-30-20-10
Double Unders
Sit-ups

DU: SC=2x single unders, RX=double-unders, RX+=40-30-20-10-5 triples
SU: SC/RX=floor or abmat, RX+=GHD sit-ups