Gymnastics/Monostructural Conditioning, Long Duration

“Moore” Hero WOD AMRAP 20, for HSPU total:
1 rope climb
400 meter run
Max unbroken HSPUs

Weightlifting Strength Development Progressive Series- Week 3 of 3

Sumo or Conventional Deadlift- 4-8 sets of 3, as time permits. 

Weightlifting Conditioning, MidDuration

“Autumn Chill”
For time
40-30-20 rep rounds:
Sumo deadlift, barbell
Thruster, dumbbells

13-minute time cap. 

During class: Bar loaded to specific DL weights, dumbbells or kettlebells for metcon.

After class: Do accessory exercise, clean & return equipment, record workout. 

Weightlifting Strength Development Progressive Series- Week 3 of 3

Back or Front Squat- Sets of 3
4-8 total sets as time permits.

Monostructural/Gymnastics Conditioning, Sprints

AMRAP 2: Rowing for calories

1:00 rest

AMRAP 2: Burpees to target

1:00 rest

AMRAP 2: Double-Unders

1:00 rest

AMRAP 2: Burpees to target

Before class:

Calculate: 83/85% of F/B-squat maxes

Obtain: Empty bar for warmup, jump rope for metcon

Wear: Knee sleeves, lifting belts & shoes, wrist wraps.

During class: Get a rower, burpee station, jump rope, and rep-recording spot on board.

After class: Do accessory exercise, clean & return equipment, record workout.

Weightlifting Strength Developm Progressive Series- Week 1 of 3

Deadlift- Sets of 5
3-5 total sets as time permits.


Load: 75% of 1RM.

Conventional or sumo deadlifts. All sets should be easily below max. Do not increase load.

After-Hour Accessory Exercise

Bench or Push Press- Sets of 5
3-5 total sets as time permits.


Load:
   P-Press: 70% of 1RM
   B-Press: 70% of 1RM


All sets should be easily below max. Do not increase load.

Weightlifting Strength Development Progressive Series- Week 1 of 3 

Back or Front Squat- Sets of 5
3-5 total sets as time permits.


Load:
   B-Squat: 75% of 1RM
   F-Squat: 70% of 1RM


All sets should be easily below max. Do not go heavier today. 

Gymnastics Strength Development

EMOM 9, 25 seconds each:

   Min A: Pull-ups, strict
   Min B: Hollow body hold
   Min C: Ring dips, strict


For each exercise, choose the hardest version you can do. The idea isn’t volume here, but time under tension.  
 

Weightlifting Strength/Skill Development

Every 90 seconds for 10:30 (8 sets), work up to a Daily Max in the following complex:

1x Snatch
2x Snatch Balance

Gymnastics/Monostructural, Mid-Long Duration, Intervals

"Fire in the Hold” - 2 rounds for time, in teams of 2:

Partner A: Choose ONE of the following: 200m row, 200m Run, or 100 single unders
Partner B: Isometric hold, chin over bar (scale: top of ring row) until Partner A finishes  

Partner A: Row, run or jump
Partner B: Hold Extended Plank

Odd Object Strength/Stability Development

Turkish Get-Ups: 10:00 to work up to heaviest weighted TGU.

Odd Object Conditioning, Short-Mid Duration:

 Benchmark WOD:
   "Karen"
    For Time, 150 wall ball shots

Barbell Strength Development
Progressive Series- Week 3 of 3 17:00

Back or Front Squat- 3 sets of 10

Load:
   B-Squat: 73% of 1RM
   F-Squat: 68% of 1RM


Increase load on the last set if possible. Load increase may be small- 2-10# at most.
 

Odd Object Strength Development

A: Sled push guided practice
Coaching points:
-High handle out & back
-Hands high, shoulders low
-Drive thru the legs
-Can bias to anterior or posterior
-Head neutral as possible

B: Farmers’ carry guided practice
Coaching points:
-Active shoulder
-Chin tucked in
-Different grips possible
-Short, quick steps
-Bias to heavier

Monostructural/Weightlifting Conditioning, Short Duration

“Steve E-Z”

   3 rounds for time:
   50 double-unders*
   10 power clean & push jerk


Load for C&J: 50% of 1RM or less. Light and fast. Rounds should probably be unbroken.

“Ranch Deadlift Ladder”
   EMOM 15 or until a max:

   1 deadlift, climbing


Execution: Start at 70% of 1RM. Add 10# every minute. One bar with changing load. Share a bar with someone and team up to make fast weight changes.

Monostructural/Gymnastics Conditioning, Long Duration

Hero WOD “RJ”, modified
   AMRAP 25:
   800 meter run
   5 rope climbs
   50 push-ups*

Barbell Strength Development
Progressive Series- Week 2 of 3

Back or Front Squat- 3 sets of 10

Load:
   B-Squat: 70% of 1RM
   F-Squat: 65% of 1RM
 

Weightlifting Strength/Skill

Every 90 seconds for 13:30 (10 sets), work up to a daily max on the complex:

   Snatch
   Overhead squat

Barbell Speed Development (Conjugate Method Dynamic-Effort Lower-Body)

EMOM 10: 2 deadlifts.

Load: 70% of 1-rep max.
Execution: Do this as an EMOM. Explode off the floor as quickly and explosively as possible. Goal is floor to lockout in less than 1 second. Pick-up-and-drop or touch-and-go are both effective.

Gymnastics Strength Development

EMOM9:
   Min 1: 25 seconds pull-ups
   Min 2: 25 seconds MB f-squat
   Min 3: 25 second plank hold*