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Odd Object Conditioning, Long-Duration

“Slavic Race”

For time, teams of 2:
200 Russian swings
100 shoulder presses
150 hang power snatches
100 thrusters

Weightlifting Conditioning, Short Sprint Repeats (Mid-Duration)

Seated Sled Drag, Indoor

  AMRAP 12: Max Gym Distance

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Pulling Ladder Alternate”

AMRAP 10, in teams of 2:

1-2-3-4-5-6 etc rep rounds of:

Deadlifts  
Pull-ups, alternating grip & sides

Monostructural Conditioning, Long-Duration (Interval Repeats)

“Soul Cycle”
  33 minutes of intervals:
  30 seconds on, 30 seconds off:
  Assault Bike
  Gym Running
  Plank Hold

Weightlifting Conditioning, Mid Duration

“Lucky 13”

AMRAP 13:

  13 overhead lunges
  13 back squats
  Rest 1:00

Gymnastics/Monostructural Conditioning, Long-Duration (intervals)

“Triple Twos”

AMRAP 25, in teams of 3:

200 calorie row or bike*
200 calorie burpee box jump-overs
200 ring rows, single-ring

All work divided. 1 works, 2 rest.

*Teams of 3 women: 170 cals
*Co-ed teams: 185 calories

BBJO: SC=lite & fast, RX=24/20, RX+=30/24
RR: RX/RX+=feet straight down from static ring hang, hip-high

Weightlifting Strength Development & Maintenance – Week 4/4

Every 90 sec for 7:30 (6 sets):

3-5 squat cleans

Increasing weight every round, going by feel and working up to a difficult or max set.

Monostructural Skill Development (Agility, Footwork)

From the Warmup B video…

5 cone drills for speed, agility:
1. 5-10-15 shuttle runs
2. X drill
3. 3 cone L-drill
4. W drill
5. Slalom weave drill

Monostructural Conditioning, Sprint Interval Repeats

“Rowing Twenties”

AMRAP 15, in teams of 3:
20/18 calorie row

SC=15/12 calorie row, RX=20/18 calorie row, RX+=25/20 calorie rowed

Odd Object Conditioning, Sprint Interval Repeats

“Soaring Sixteens”

AMRAP 10, in teams of 3:
16 dumbbell sit-ups

SC=medium difficulty, RX=20#/10# dumbbell, RX+=40#/30# dumbbell

Score=total # of sit-ups

Weightlifting/Barbell Cycling Exponential EMOM Week 4/4

Back or Front Squat

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

3 reps, EMOM 5, at 70% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 75% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 85%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 90%

Gymnastics/Weightlifting Conditioning, Long Duration

“Denver 3.0” – 20:00 workout:

3 rounds:
6 pull-ups
6 snatches, light bar

3 rounds:
5 pull-ups
5 snatches, medium bar

AMRAP time remaining:
4 pull-ups
4 snatches, heavy bar