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Monostructural/Gymnastics Conditioning, Interval Sprints

EMOM 30,

AMRAP 20 seconds:

Minutes 1-10:
Assault Bike (calories)

Minutes 11-20:
Sit-ups (reps)

Minutes 21-30:
Plank hold (seconds)

Gymnastics/Weightlifting Conditioning, Long Duration (Benchmark WOD)

For developing athletes:

“The 12 Days of Christmas” 1.0

1 clean & shoulder-OH, heavy
2 dips
3 box jumps 24/20
4 deadlifts
5 burpees
6 goblet lunges w/k-bell
7 pushups
8 toes to bar
9 wall-balls
10 pull-ups
11 kettlebell swings*
12 front squats

Load, all barbell: 155/105 or heavy (80%+) for clean & S-OH.
Load, all kettlebell: 53/35
Load, med ball: 20/14

Weightlifting Speed & Skill Development

Push or Split Jerk

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

From rack. Work up to a heavy single or technical max. Goal is movement improvement, not PR.

Weightlifting Strength Development Progressive Series – Week 2 of 4

Shoulder or Bench Press:

5 sets of 5 reps

Load: 90% 5RM baseline
If 5RM unknown, set it today

In 3-5:00, build to working load

Then: 1 set of 5 every ~2:00

Tri-Modal Conditioning, Mid-Long Duration (SC & RX Versions)

“Hustle”

5 rounds for time:
4 down-and-back runs
3 strict pull-ups

“Work”

5 rounds for time:
4 down-and-back runs
3 kipping pull-ups

“Kill”

5 rounds for time:
4 down-and-back runs
3 dumbbell complexes

Complex, RX: 2×60/2×30

Weightlifting Strength Development Progressive Series – Week 2 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 80% 1RM

In ~7:00, build to working load

Then: 1 set of 5 every 3 minutes

Monostructural Conditioning Sprint Intervals (7-08-17 repeat)

AMRAP 10, in teams of 2, for max calories:

Rowing or Assault biking
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B

Weightlifting Conditioning Sprint Intervals (7-08-18 repeat)

AMRAP 10, in teams of 2, for max reps:

Dumbbell p-snatch + p-press
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B

Weightlifting Strength Development Progressive Series – Week 1 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 80% 1RM

In 7:00, build to working load

Then: 1 set of 5 every 3 minutes

Weightlifting, Strength Development Progressive Series – Week 1 of 4

Shoulder or Bench Press:

Goal 1: Find a 5-rep max.

Goal 2: 2-10# increase from previous 5RM. If unknown, establish 5RM baseline.

Tri-Modal Conditioning, Long-Duration

“Jimmyfied 2.0”

AMRAP 7:
6/4 calorie bike or rower
10 kettlebell swings

3 minutes to res, record scores.

AMRAP 7:
6/4 calorie bike or rower
10 kettlebell swings
15 sit-ups