Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For the more advanced athletes:

“The 12 Days of Thankfulness 2.0”
 1 x 100m run/row/50 singles
 2 muscle-ups
 3 thrusters, heavy
 4 burpee box jumps
 5 handstand push-ups
 6 pull-ups, C2B
 7 kettlebell swings
 8 single-arm kettlebell snatch
 9 toes to bar
 10 front-racked bar lunges
 11 ring dips
 12 clean & jerks

Weightlifting Strength/Speed Transitional Week - Deload

From 0-12:00: 

Work up to a heavy single snatch (power or squat) for the day. Don’t expect PRs today; do what you can in 12 minutes. 

From 12-16:00: 

AMRAP 4: Kettlebell overhead walking lunges, 70/44 or something moderately heavy. Use 2 hands on 1 kettlebell. Goal is at least 30 unbroken reps to start.

Weightlifting Strength Development Transitional Week - Deload

Back or Front Squat- Heavy Single Rep(s) at 9/10 difficulty

Strongman/Odd Object Conditioning, Long Duration

AMRAP 6, in teams of 2:
Tire flips for reps
2’ to rest & rotate, then…

AMRAP 6, in teams of 2:
Sled push for distance
2’ to rest & rotate, then…

AMRAP 6, in teams of 2:
Farmers’ carry for distance

Warm-ups Emphasis

pistol skill/flexibility development 

Gymnastics Conditioning, MidLong Duration

“Abs of Steel”
 For time, individually murph style:
 80 toes to bar
 80 sit-ups, GHD

Weightlifting Strength/Skill Development

Every 90 seconds for 10:30 (9 sets), work up to a daily max in
the following complex:

Mid-hang clean
Mid-hang clean
Jerk, push or split 

Weightlifting Strength Development Progressive Series- Week 3 of 3

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

Weightlifting/Gymnastics Condition, Short-Mid Duration

“Vidit A”
 6 rounds for time:
 11 pull-ups
 11 deadlifts

Strength/Skill

POSE running
odified reverse hypers

Weightlifting Strength Development Progressive Series- Week 2 of 3

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

Weightlifting Strength, Speed & Skill Development

Gradually progress to a max load for the day:
Hang power clean x 2 reps

Monostructural Conditioning, Short

From 0-10:00:
 1 mile row for time
Gymnastics Conditioning, Short

From 10-20:00:
 75 sit-ups for time
 RX=GHD
 SC=any other situp variant
Weightlifting Conditioning, Short

From 20-30:00:
 Max reps of overhead squat
 1 set; go to failure

Monostructural/Gymnastics Conditioning, Long-Duration

“Nicole”
 AMRAP 20:
 400 meter run
 Max reps of pull-ups
Score = number of pull-ups
OR
“Nicole Plus”
 AMRAP 20:
 400 meter run
 Max reps of muscle-ups

Score = number of muscle-ups

Weightlifting Strength Development Progressive Series- Week 2 of 3

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

Skill work Emphasis: 

Agility
Midline control 

Strongman/Gymnastics Conditioning, Long-Duration

“Stronghold”
 18 rounds for time:

Odd Object Conditioning, Long Duration

“Kettlebell Dance”
 For time,
 50 goblet lunges
 50 goblet squats
 50 1-arm swings*
 50 1-arm overhead squats
 50 Russian swings
 50 American swings**

Weightlifting Strength Development Progressive Series- Week 1 of 3

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

Gymnastics Conditioning, MidLong Duration

“Three-Peat 2.0” In teams of 2,
for time:
Level 4:
 40 ring HSPUs, divided
 40 strict HSPUs, divided
 40 kipping HSPUs, divided

Weightlifting Strength Development Progressive Series- Week 1 of 3

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