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Tri-Modal Conditioning, Long Duration (Intervals)

“Let It Burn”

AMRAP 23, teams of 2, divided:
50 kettlebell swings
15/12 calorie machine
50 toes to bar
15/12 calorie machine
50 overhead kettlebell lunges
15/12 calorie machine

KB: SC=medium weight, RX=53/35, RX+=70/44

Weightlifting/Gymnastics Conditioning, Long Duration

“The Pump 2.0”

AMRAP 20, in teams of 3:
20 sliding lunge
10 jumping squats
10 barbell bicep curl

Sliding lunge: SC=body weight lunges, alternating, RX=sliding lunge on platform

Every 3:00: All teammates do 6 burpees (with “Bupee -heck yeah” call & response)

Weightlifting Strength – Deload Week

Push or Split Jerk

5-5-3-3-1-1-1-1-1

Work up to a difficult single
No more than 8-8.5/10 effort
Misses or fails = 50 burpees

Don’t max out today. You’ll get chance to max out soon. Trust the process. Recommend avoiding belts today. If you need a belt, you’re pushing too hard.

Gymnastics/Monostructural Conditioning, Short-Intervals

“Interval Annie”

For time,

(0:40 on 0:10 off pattern)

50-40-30-20-10
Double Unders
Sit-ups

DU: SC=2x single unders, RX=double-unders, RX+=40-30-20-10-5 triples
SU: SC/RX=floor or abmat, RX+=GHD sit-ups

Weightlifting Conditioning, Short Interval Sprints

“Efficiency WOD”

8 rounds for quality & quickness:

Minute A: 4-6 Front Squats
Minute B: 4-6 Push Press
Minute C: 4-6 Cleans

Barbell: SC=60% p-press 1RM, RX=95/65, RX+=135/95

The weight chosen should be generally considered light, easy

Explanation of Conditioning Series & Execution

Dumbbell Series:

2 x 56-foot farm carry
10 dumbbell bench presses

Gymnastics Skill Development & Conditioning

EMOM 8, 20 seconds of work:

Evens: Dips or muscle-ups
Odds: Air squats

Alternate exercises each minute.

Goal: Develop quality movement skill. No need to count reps.

Weightlifting Speed & Skill Development

Building to a 5-rep max in 12:00:

Power Cleans, touch-and-go

Newbies (<6 months) will be completing this work from the mid-low hang as able. Proficient movers will come from the floor.

Do what you can in 12:00. It’s an intentionally short time frame.

Weightlifting Strength Development Progressive Series – Week 3 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 83% 1RM

In ~7:00, build to working load

Then: 1 set of 5 every 3 minutes

Weightlifting/Gymnastic Conditioning, Long Duration

“Christmas Eve”

AMRAP 24:
18 box jumps
16 American KB swings
14 pull-ups
12 goblet squats

Box Jumps: SC=light/breezy, RX=24/20, RX+=30/24
KB Swings: SC=light-medium, RX=53/35, RX+=70/44
Pull-ups: SC=light/breezy, RX=L2+, RX+=chest to bar
Squats: same KB as above