Uncategorized

Tri-Modal Conditioning, Long-Duration

“Chelsie 2.0”

For time: In teams of 2, divided

100 snatches
100 cleans
100 pull-ups

Weightlifting Strength Development Progressive Series – Week 1 of 4

Back or Front Squats:

Goal 1: Find a 5-rep max.

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

Gymnastics Conditioning, Long Duration (Intervals)

“Early Christmas”

AMRAP 17:
In teams of 2, divided:
50 b-box jumps
50 inverted burpees
50 rig-flip burpees

BBJO: SC=light & fast, RX=24/20, RX+=30/24
IB: SC=burpee, RX=inverted, RX+=inverted w/kip & HSPU
RFB: SC=assisted or ring, RX=unassisted bar, RX+=pull-over

Weightlifting Strength/Speed Re-Test, Week B

Squat Clean:

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

Work up to a max. Record your lift in SugarWOD and the board.

Veteran lifters can do a clean & jerk max today if desired.

Monostructural/Gymnastics Conditioning, Mid-Duration

“The Shuttle-Up” for Magic Man

16 rounds for time, 2-man teams,
2 indoor gym runs
2 rope climbs

Teammates take turns complete full rounds

Runs: The long length of gym. SC/RX=2 runs, RX+=3 gym runs
RC: SC=rig+rope, RX= to green tape, RX+=3x legless to green

Weightlifting Conditioning, Short-Duration

“Gaffner 2.0”

AMRAP 8:
34 hang power cleans w/2 DBs
34 push presses w/2 DBs

HPC/PP: SC=medium, RX=2×50/2×30, RX+=2×60/2×40

Kettlebells may be used also.

Weightlifting Strength Re-Test, Week B

Back or Front Squat

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

Work up to a max. Record your lift in SugarWOD and the board.

Tri-Modal Conditioning, Sprint Interval Repeats

“Hash Brown 2.0”

2 rounds for max reps at each:

0:90 work, 0:90 rest:

Kettlebell Swings

SC: Can be done for UB round, RX=53/35, RX+=70/44

Calorie Machine
Assault Bike or
Concept 2 Rower

Weightlifting Conditioning, Long-Duration

“Dumbbell in Distress 2.0”

3 rounds for time, in teams of 2:
40 d-bell push presses, altern
100 k-bell swings, alternating
200’ d-bell overhead lunge

All work divided. 1 works/1 rests

P-presses: SC=medium load, RX=40/20, RX+=50/30
Swings: SC=lite-medium, RX=53/35, RX+=70/44
OH lunge: Same DB as p-presses

Weightlifting Strength Re-Test, Week A

Conventional or Sumo Deadlift

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

Work up to a max. Record your lift in S-WOD. Be bold, go big!