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.

Weightlifting Strength Re-Test, Week A

Conventional or Sumo Deadlift
5–5–3–3–1–1–1–1
Work up to a max.

Weightlifting Conditioning, Sprint Intervals

“Cinnamon Toast Crunch”
AMRAP 8, in teams of two:
11 bench presses with bar
11 sumo DL high pulls with KB

Gymnastics / Weightlifting Conditioning, Long-Duration

“CrossFit Open 13.1”
AMRAP 17:
40 burpees, 30 snatches (lite)
30 burpees, 30 snatches (med)
20 burpees, 30 snatches (hvy)
10 burpees, AMRAP snatches

Weightlifting Strength Re-Test, Week A

Shoulder or Bench Press
5–5–3–3–1–1–1–1
Work up to a max.

Weightlifting Strength Re-Test, Week A

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

Gymnastics/Weightlifting Conditioning, Long-Duration

“Parallette Punisher”
AMRAP 22 (every 3rd min = rest),
In teams of 2, divided:
150 parallette hops
150 parallette shoot-thrus
150’ sled hamstring-walk

Monostructural Conditioning, Long-Duration Intervals

“The Long Hard Road outta Hell” EMOM 26, alternating:
Evens: 0:10 Assault-bike sprint + 0:30 casual bike
Odds: 0:10 band ski-erg sprint + 0:30 casual band ski erg

Closed for Thanksgiving!

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For the more advanced athletes:
“12 Days of Thankfulness 2.0”
1 round of 50 single-unders
2 muscle-ups
3 thrusters, heavy
...

Gymnastics / Weightlifting Conditioning, Sprint Intervals

“Kristen J”
EMOM 15, AMRAP 30 seconds:
Min A: Burpees over box wall
Min B: Overhead squats
Min C: Pull-ups, strict

Weightlifting Strength Developm Transitional / Deload Week

Back or Front Squat
5–5–3–3–1–1–1–1–1
Working up to a heavy single
No more than 8-8.5/10 effort
Misses or fails = 50 burpees