Weightlifting Conditioning, Short-Duration
“Over & Out 2.0”
AMRAP 8:
Unbroken sets of 10:
1-arm DB overhead lunges
Score=number of unbroken sets
SC: Medium KB or DB, RX=50/30, RX+=70/44 for 20 UB reps
Workout for 1/17/2019 Read More »
Weightlifting Strength Re-Test, Week B
Shoulder, Push or Bench Press
5-5-3-3-1-1-1-1
Work up to a max & go for a PR. Record your lift in S-WOD.
Workout for 1/16/2019 Read More »
Weightlifting Strength Re-Test, Week B
Back or Front Squat
5-5-3-3-1-1-1-1
Work up to a max & go for a PR. Record your lift in S-WOD.
Workout for 1/15/2019 Read More »
Tri-Modal Conditioning, Long-Duration
“Sean C”
Two rounds for time:
25 hang power clean & jerks
25 pull-ups
25/20 calorie machine
25 ring push-ups
25 sit-ups
HPCJ: SC=50-60% of HPC, RX=115/75, RX+=30 reps at 155/105
Pull-ups: SC=L1, RX=chin over, RX+=30 pull-ups in round 1, 30 muscle-ups in round 2.
Bike: SC & RX do 25/20 cal (M/F), RX+ does 30/25 cal (M/F)
RPU: SC=elevated, RX=level with box/bench, RX+=30 reps
Sit-ups: SC & RX=floor or AbMat, RX+=30 GHD sit-ups
Workout for 1/14/2019 Read More »
Gymnastics/Weightlifting Conditioning, Long Duration
“Jinger 2018 Repeat”
Teams of 2, buy in
100 Push Press
AMRAP time left of 24:00:
100 double-unders
30 overhead squats
100 double-unders
40 sit-ups
100 double-unders
60 overhead squats
Load: SC=50% p. press 1RM, RX=95/65, RX+=135/95
Workout for 1/12/2019 Read More »
Monostructural/Gymnastics Conditioning, Long Duration
“Blowtorch to the Belly”
EMOM 30:
Minute A: 0:30 jump rope
Minute B: 0:30 candlesticks
Score #1: jump rope reps, total
Score #2: candlestick reps, total
JR: SC=singles, RX/RX+=doubles
ABS: SC=sit-ups, RX=candle-sticks, RX+=toes to bar
Workout for 1/11/2019 Read More »
Weightlifting/Gymnastics Conditioning, Long Duration
“Double Bass” (from 0-8:00)
4 rounds for time:
7 thrusters w/ DBs
7 push press w/ bar
“Cello” (from 8-16:00)
4 rounds for time:
7 power cleans w/ DBs
7 hang squat cleans w/ bar
Workout for 1/10/2019 Read More »
Weightlifting Strength Re-Test Week A
Conventional or Sumo Deadlift
3-3-3-3-1-1-1-1-1
Execution: 1 of deads every other minute, on the minute. 10 sets total.
Work up to a max. Record your lift in S-WOD.
Workout for 1/9/2019 Read More »
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.
Workout for 1/8/2019 Read More »
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.
Workout for 1/7/2019 Read More »
