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Tri-Modal Conditioning, Long- Duration

“Jimmyfied”
AMRAP 6:
6/4 calorie Assault bike
10 kettlebell swings
3 minutes to rest, record scores.

Tri-Modal Conditioning, Long- Duration

“Chelsie”
For time: In teams of 2, divided
100 snatches
100 cleans
100 pull-ups

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
5 sets of 5 reps

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

Weightlifting Strength / Speed Re-Test, Week B

Squat Clean:
5–5–3–3–1–1–1–1
Work up to a max.

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 completing full rounds.

Weightlifting Conditioning, Short-Duration

“Gaffner 2.0”
AMRAP 8:
34 hang power cleans w/ 2 DBs
34 push presses w/ 2 DBs

Weightlifting Strength Re-Test, Week B

Back or Front Squat
5–5–3–3–1–1–1–1
Work up to a max

Tri-Modal Conditioning, Sprint Interval Repeats

“Hash Brown”
2 rounds for max reps at each:
0:90 work, 0:90 rest:
Kettlebell Swings
Calorie Machine Assault Bike or Concept 2 Rower
Jumping Pull-Ups
Sled Push, 20 meter shuffle

Weightlifting Conditioning, Long- Duration

“Dumbbell in Distress”
3 rounds for time, in teams of 2:
60 d-bell push presses, altern
120 k-bell swings, alternating
240’ d-bell overhead lunge
All work divided.