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::: Odd Object Conditioning, Long-Duration :::

Strongman WOD….

::: Gymnastics Movement Practice ::: Objective: learn & improve movement. Strive to achieve perfect positions and movement. EMOM 9:A min: 30 second teeter/frog standsB min: 30 seconds of GHD sit-upsC min: 30 seconds of hang power snatch with an empty bar.   ::: Tri-Modal Conditioning, short ::: With a 20-minute running timer…. 0-10:00: “Stacey K”-

::: Gymnastic Strength/Skill Development ::: EMOM 12:   Even min: 0:20 strict toes to bar   Odd min: 0:20 ring push-ups or dumbbell push-ups ::: Odd Object/Gymnastic Condit, Mid-Duration ::: “Buerk B” – For time,    50 1-arm thrusters   50 pull-ups   25 1-arm thrusters   25 chin-ups Do 1 rope climb after each completed set of thrusters or

::: Weightlifting Strength / Skill ::: Every 90 seconds for 9 minutes (7 sets), do the following complex:    High-hang clean   Mid-hang clean   Low-hang clean Climbing. Work up quickly to a heavy or max complex. Squat clean, power clean + front squat, or power clean, based on skill & preference. ::: Tri-Modal Conditioning, Long :::

::: Barbell Strength Development ::: Push Press 5-5-5-5-5-5-5-5-5 Execution: Every 90 seconds for 12 minutes, do 5 push presses from the rack, climbing (gradually increasing load). Don’t 5-rep max, but hit a heavy 5 (and maybe a few heavy 5s). ::: Monostructural/Weightlifting Conditioning, Long ::: “Sweeney K”- 3 rounds for time:   600 meter run   30

::: Barbell Strength Development :::
Push Press 5-5-5-5-5-5-5-5-5

Execution: Every 90 seconds for 12 minutes, do 5 push presses from the rack, climbing (gradually increasing load). Don’t 5-rep max, but hit a heavy 5 (and maybe a few heavy 5s).

::: Monostructural/Weightlifting Conditioning, Long :::
“Sweeney K”- 3 rounds for time:
   600 meter run
   30 calorie row (26 for women)
   21 power cleans
Load for cleans: 135/95 or 50-60% of 1-rep max power clean, whichever is less.

::: Accessory Power Exercise, After the Hour :::
Find a max-height box jump.
Stack plates atop a box as needed.
 

::: Barbell Strength Test/Development :::
Front or Back Squat – Find a 1-rep max
If a new personal best is achieved, record it in your workout log, phone app or ZenPlanner.
Time permitting, perform 1 max-effort (max-rep) set at 85-90% of today’s 1RM.

::: Weightlifting / Gymnastics Conditioning, Sprint::
“McDole” – 5 rounds for max total reps:

AMRAP 90 seconds:
   10 deadlifts
   10 pistols
60 seconds of rest between each round. 
Load for deadlifts: 40-50% of 1-rep max.

Strength/Skill –

Bench Press Pyramid.
Find a heavy 10-rep set, then 8, 6, 4, 2

Conditioning –

“The 54 workout” for Mark Donovan’s birthday.
For time,
54 pull-ups
54 kettlebell swings
54 burpees
54 kettlebell swings
54 pull-ups

Strength/Skill –

Monostructural: Jump rope skill drills.
Gymnastics: Rope climb skill drills.
Weightlifting: Snatch skill drills with PVC.

Conditioning –

“Josh” – for Josh Wedel’s birthday
With a 20-minute running timer…

AMRAP 3: Double-unders
2:00 to a max snatch

AMRAP 3: Rope climbs
2:00 to a max snatch

AMRAP 3: Box jumps, 24”/20”
2:00 to a max snatch

AMRAP 3: Calorie rowing
2:00 to a max snatch

General Warm-up

Weightlifting/Conditioning –

With a running clock….

From 0-7 minutes:
“Grace” for Pete Fusaro’s birthday
30 clean & jerks for time.
Load: 135/95 or 50%-65% of clean/jerk max.

Rest until the 10 minute mark, then…

From 10-17 minutes:
“Jeff” for Jeff Merkel’s birthday
39 squat cleans (or p-clean + front squat) for time.
Load: 65-70% of clean max.

Rest until the 20 minute mark, then…

From 20-22 minutes:
“Dina” for Dina Roberts’ birthday
48 Russian twists for time (L+R= 1)
Load: some challenging kettlebell weight.

Rest until the 23 minute mark, then…

From 23-27 minutes:
“Erin” for Erin Kloster’s birthday
36 front-racked barbell lunges for time.

Rest until the 28 minute mark, then…

From 28-30 minutes:
“Jill” for Jill Shrimpf’s birthday
36 GHD sit-ups for time.