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Weightlifting Strength Development Progressive Series- Week 3 of 3

Back or Front Squat- 4 sets of 3.

Gymnastics/Monostructural Conditioning, Long Duration

“Moore” Hero WOD AMRAP 20, for HSPU total:
1 rope climb
400 meter run
Max unbroken HSPUs

Weightlifting Strength Development Progressive Series- Week 3 of 3

Sumo or Conventional Deadlift- 4-8 sets of 3, as time permits. 

Weightlifting Conditioning, MidDuration

“Autumn Chill”
For time
40-30-20 rep rounds:
Sumo deadlift, barbell
Thruster, dumbbells

13-minute time cap. 

 

During class: Bar loaded to specific DL weights, dumbbells or kettlebells for metcon.

After class: Do accessory exercise, clean & return equipment, record workout. 

Weightlifting Strength Development Progressive Series- Week 3 of 3

Back or Front Squat- Sets of 3
4-8 total sets as time permits.

Monostructural/Gymnastics Conditioning, Sprints

AMRAP 2: Rowing for calories

1:00 rest

AMRAP 2: Burpees to target

1:00 rest

AMRAP 2: Double-Unders

1:00 rest

AMRAP 2: Burpees to target

 

Before class:

Calculate: 83/85% of F/B-squat maxes

Obtain: Empty bar for warmup, jump rope for metcon

Wear: Knee sleeves, lifting belts & shoes, wrist wraps.

During class: Get a rower, burpee station, jump rope, and rep-recording spot on board.

After class: Do accessory exercise, clean & return equipment, record workout.

Weightlifting Strength Developm Progressive Series- Week 1 of 3

Deadlift- Sets of 5
3-5 total sets as time permits.

Load: 75% of 1RM.

Conventional or sumo deadlifts. All sets should be easily below max. Do not increase load.

After-Hour Accessory Exercise

Bench or Push Press- Sets of 5
3-5 total sets as time permits.

Load:
   P-Press: 70% of 1RM
   B-Press: 70% of 1RM

All sets should be easily below max. Do not increase load.

Weightlifting Strength Development Progressive Series- Week 1 of 3 

Back or Front Squat- Sets of 5
3-5 total sets as time permits.

Load:
   B-Squat: 75% of 1RM
   F-Squat: 70% of 1RM

All sets should be easily below max. Do not go heavier today. 

Gymnastics Strength Development

EMOM 9, 25 seconds each:

   Min A: Pull-ups, strict
   Min B: Hollow body hold
   Min C: Ring dips, strict

For each exercise, choose the hardest version you can do. The idea isn’t volume here, but time under tension.  
 

Weightlifting Strength/Skill Development

Every 90 seconds for 10:30 (8 sets), work up to a Daily Max in the following complex:

1x Snatch
2x Snatch Balance

Gymnastics/Monostructural, Mid-Long Duration, Intervals

“Fire in the Hold” – 2 rounds for time, in teams of 2:

Partner A: Choose ONE of the following: 200m row, 200m Run, or 100 single unders
Partner B: Isometric hold, chin over bar (scale: top of ring row) until Partner A finishes  

Partner A: Row, run or jump
Partner B: Hold Extended Plank