Tri-Modal Conditioning, Long Duration (Intervals)

“Tennessee Whiskey”
For time, in teams of 2,
1500/1250-meter row
1:00 plank
30 kb swings
1:00 plank
1000/850-meter row
1:00 plank
50 kb swings
1:00 plank
500/450-meter row
70 kb swings

Weightlifting / Gymnastics Conditioning, Long Duration

“The Pump”:
AMRAP 20, in teams of 3:
20 sliding lunge
12 jumping squats
8 barbell curls

Weightlifting Strength- Deload Week

Push Press
5–5–3–3–1–1–1–1–1

Weightlifting Strength: Deload Week, Movement Development

EMOM 7,
For quality, NOT speed:
6-9 barbell good mornings

Weightlifting Conditioning, Short Interval Sprints

“EMOM 24”
4 rounds for quality & quickness:
Min A: 8 Back Squats
Min B: Rest
Min C: 8 Push Press
Min D: Rest
Min E: 8 Cleans
Min F: Rest

Explanation of Conditioning Complex & Execution

Blue Collar Complex:
1x 45ft. db farmers carry
10 db bench or shoulder press
1x 45ft. db farmers carry

Weightlifting Strength Developm Progressive Series- Week 3 of 4

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

Weightlifting Speed & Skill Development

Building to a 5-rep max:
Power Cleans, touch-and-go

Weightlift/Gymnastic Conditioning Long Duration (SC & RX version)

“Hypnotic Swirl” AMRAP 20:
10 Russian KB swings
10 pull-ups
15 box jumps

Weightlifting Strength Developm Progressive Series- Week 3 of 4

Back or Front Squats:
5 sets of 5 reps

Monostructural/ Gymnastics Conditioning, Interval Sprints

EMOM 30,
AMRAP 20 seconds:
Minutes 1-10:
Assault Bike (calories)
Minutes 11-20:
Sit-ups (reps)
Minutes 21-30:
Plank hold (seconds)

Gymn/WL Conditioning, Long Duration (Benchmark WOD)

For developing athletes:
“The 12 Days of Christmas” 1.0
1 clean & jerk, heavy
2 ring dips
3 box jumps 24/20
4 deadlifts
5 burpees
...

Weightlifting Speed & Skill Development

Push or Split Jerk:
5–3–3–3–1–1–1–1–1

Tri-Modal Conditioning, Mid- Long Duration

“Hustle”
5 rounds for time:
4 down-and-back runs
3 strict pull-ups

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Back or Front Squats:
5 sets of 5 reps

Weightlifting/Monost OR Gymn/ Weightlifting Condit, Short-Mid

Choose only one:
“Connie”
For time,
200 single-unders
99 deadlifts
200 single-unders

Monostructural Conditioning, Sprint Intervals (7-08-17 repeat)

AMRAP 10, in teams of 2, for max calories:
Rowing or Assault biking
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.
Goal 2: 2-10# increase from previous 5RM.

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Shoulder or Bench Press:
Goal 1: Find a 5-rep max.
Goal 2: 2-10# increase from previous 5RM.

Tri-Modal Conditioning, Long- Duration

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