Gymnastics Conditioning, Long- Duration

“Ring the Heat”
20 rounds for time, teams of 2:
8 ring push-ups
8 ring rows

Weightlifting Strength Developm Progressive Series- Week 4 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.

Weightlifting Speed/Power Development

To a heavy single (HS) or max:
1–1–1–1–1–1–1–1
Power Clean + Push or Split Jerk

Tri-Modal Conditioning, Mid- Long-Duration (Push/Pull Pairs)

“Austin A”
AMRAP 5:
11 thrusters
11 pull-ups
3 minutes’ rest time

Tri-Modal Conditioning, Long- Duration

“Regional 2017 WOD 3” For time,
80-foot overhead lunge
80 double-unders
40 wall-balls
8 rope climbs
40 wall-balls
80 double-unders
80-foot overhead lunge

Weightlifting Strength Developm Progressive Series- Week 4 of 4

Back or Front Squats:
5 sets of 5 reps

Weightlifting Strength Developm Progressive Series- Week 3 of 4

Shoulder or Bench Press:
Goal 1: Find a 5-rep max.

Weightlifting Strength Developm Progressive Series- Week 3 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.

Gymnastics Conditioning, Mid- Long Duration

“Three-Peat 2.0” (choose one) In teams of 2, for time:
Level 1:
40 dips, any
40 push-ups, any
40 burpees

Tri-Modal Conditioning, Long- Duration

“One More Beer” For time,
50 squat cleans
1 rope climb
50 overhead squats
1 rope climb
50 pull-ups
1 rope climb

Weightlifting Strength Developm Progressive Series- Week 3 of 4

Back or Front Squats:
5 sets of 5 reps

Weightlifting/Gymnastics Conditioning, Short-Mid Durat

“Julia” (aka Julia/Halloween 16)

AMRAP 7:
31 deadlifts
31 thrusters
3 minutes’ rest, then:

Monostructural/Gymnastics Conditioning, Long-Duration

“Run Around the Park” AMRAP 25:
In teams of 3:
400-meter run, together
100 butterfly sit-ups, divided
100-meter wheelbarrow walk

Weightlifting/ Gymnastics Movement Skill Development

Overhead lunges
Burpees to plate
Hollow pull-ups

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.

Weightlifting/ Odd Object Skill Development

Accum. 30-45 WB in warmup.

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Shoulder or Bench Press:
5 sets of 5 reps.

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Back or Front Squats:
5 sets of 5 reps.

After-Hour Accessory Exercise

Accuracy: Lacrosse ball bowling! Stand up foam rollers on one end of the gym. From the opposite end, try to roll a lacrosse ball and knock down the foam rollers.

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.