November 2019

Tri Modal Conditioning, Long Duration

“Work Off the Turkey”

4 Rounds for Time

Teams of 2

400m Run

60 Wall Balls

60 Box Jumps

Tri-Modal Conditioning, Long Duration 

   “12 Days of Thankfulness 2.0”

   1 Set of 50 Single-Unders

   2 Muscle-Ups

   3 Thrusters, heavy

   4 Burpee Box Jumps

   5 Handstand Push-Ups

   6 Pull-Ups, C2B

   7 Kettlebell Swings, American

   8 Single Arm Kettlebell Snatch

   9 Toes To Bar

   10 Front-Rack Barbell Lunges

   11 Ring Dips

   12 Clean & Jerks

  “12 Days of Thankfulness 1.0”

   1 Set of 50 Single-Unders

   2 Chin Ups / Palm-Up Ring Rows

   3 Thrusters, heavy

   4 Burpee Box Jumps

   5 Push-Ups

   6 Pull-Ups / Palm-Down Ring Rows

   7 Kettlebell Swings, any

   8 Single-Arm Dumbbell Snatch

   9 Toes To Bar / Sit-Ups

   10 Kettlebell Goblet Lunges

   11 Box Dips

   12 Clean & Jerks / Deadlifts

Weightlifting Test for Progress

   Front Squat

   5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Weightlifting / Gymnastics Conditioning, Short Duration

   “See What You Got”

   EMOM 9

   Min 1: Max Front Squats

   Min 2: Max Barbell Front Rack Hold

   Min 3: Max GHD Sit-Up

Weightlifting Test for Progress

   Push Press

   5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Monostructural / Weightlifting Conditioning, Spring Intervals

   “Work/Rest”

   Every 2:00 for 4:00

   35 Double Unders

   15 Push Press 

   Rest 1:00

   Every 2:00 for 4:00

   35 Double Unders

   12 Push Press

   Rest 1:00

   Every 2:00 for 4:00

   35 Double Unders

   9 Push Press

Monostructural / Gymnastics Conditioning, Long Duration

   “Concept 2”

   AMRAP 25

   Teams of 2

   Athlete 1: Row / Bike for Cals

   Athlete 2: 1 Round of “Cindy”

* 1 Round of “Cindy”

   5 Pull-Ups

   10 Push-Ups

15 Air Squats

Monostructural / Weightlifting Conditioning, Sprint Intervals

   “4th Down”

   AMRAP 4

   21/15 Cal Row

   21 KB Swings, American

   21 Thrusters 

   Rest 4:00

   AMRAP 4

   15/10 Cal Row

   15 KB Swings

   15 Thrusters

   Rest 4:00

   AMRAP 4

   9/6 Cal Row

   9 KB Swings

   9 Thrusters

Tri Modal Conditioning, Long Duration

   “Piggy Back”

   12 Rounds For Time

   Teams of 2, alternating full rounds

   12 Alternating Dumbbell Snatches

   12 Lateral Burpees Over Dumbbell

   12  Shuttle Sprints

Post-Conditioning Skill / Strength

   Rope Climb

Weightlifting Strength Development

   Deadlift

   5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Tri Modal Conditioning, Short Duration
   “112019”

   3 Rounds for Time

   10 Cal Assault Bike

   15 Toes To Bar

   20 ft. Bear Crawl Plate Flip

Gymnastics / Weightlifting Conditioning, Intervals

   “Kristen J” 

   EMOM 18

   Min A: Burpees Over Box Wall

   Min B: Overhead Squats

   Min C: Pull-Ups, Strict

Weightlifting Strength Development
   Front or Back Squat

   5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Gymnastics Conditioning, Mid Duration

   “Tony A.”
   AMRAP 12

   8 GHD Sit-Ups

   2 Wall Walks

   :30 Rest