Weightlifting/Gymnastics Conditioning, Long Duration

“The Pump 2.0”

AMRAP 20, in teams of 3:
20 sliding lunge
10 jumping squats
10 barbell bicep curl

Sliding lunge: SC=body weight lunges, alternating, RX=sliding lunge on platform

Every 3:00: All teammates do 6 burpees (with “Bupee -heck yeah” call & response)

Weightlifting Strength - Deload Week

Push or Split Jerk

5-5-3-3-1-1-1-1-1

Work up to a difficult single
No more than 8-8.5/10 effort
Misses or fails = 50 burpees

Don’t max out today. You’ll get chance to max out soon. Trust the process. Recommend avoiding belts today. If you need a belt, you’re pushing too hard.

Gymnastics/Monostructural Conditioning, Short-Intervals

“Interval Annie”

For time,

(0:40 on 0:10 off pattern)

50-40-30-20-10
Double Unders
Sit-ups

DU: SC=2x single unders, RX=double-unders, RX+=40-30-20-10-5 triples
SU: SC/RX=floor or abmat, RX+=GHD sit-ups

Weightlifting Conditioning, Short Interval Sprints

“Efficiency WOD”

8 rounds for quality & quickness:

Minute A: 4-6 Front Squats
Minute B: 4-6 Push Press
Minute C: 4-6 Cleans

Barbell: SC=60% p-press 1RM, RX=95/65, RX+=135/95

The weight chosen should be generally considered light, easy

Explanation of Conditioning Series & Execution

Dumbbell Series:

2 x 56-foot farm carry
10 dumbbell bench presses

Gymnastics Skill Development & Conditioning

EMOM 8, 20 seconds of work:

Evens: Dips or muscle-ups
Odds: Air squats

Alternate exercises each minute.

Goal: Develop quality movement skill. No need to count reps.

Weightlifting Speed & Skill Development

Building to a 5-rep max in 12:00:

Power Cleans, touch-and-go

Newbies (<6 months) will be completing this work from the mid-low hang as able. Proficient movers will come from the floor.

Do what you can in 12:00. It’s an intentionally short time frame.

Weightlifting Strength Development Progressive Series - Week 3 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 83% 1RM

In ~7:00, build to working load

Then: 1 set of 5 every 3 minutes

Weightlifting/Gymnastic Conditioning, Long Duration

“Christmas Eve”

AMRAP 24:
18 box jumps
16 American KB swings
14 pull-ups
12 goblet squats

Box Jumps: SC=light/breezy, RX=24/20, RX+=30/24
KB Swings: SC=light-medium, RX=53/35, RX+=70/44
Pull-ups: SC=light/breezy, RX=L2+, RX+=chest to bar
Squats: same KB as above

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)

Gymnastics/Weightlifting Conditioning, Long Duration (Benchmark WOD)

For developing athletes:

“The 12 Days of Christmas” 1.0

1 clean & shoulder-OH, heavy
2 dips
3 box jumps 24/20
4 deadlifts
5 burpees
6 goblet lunges w/k-bell
7 pushups
8 toes to bar
9 wall-balls
10 pull-ups
11 kettlebell swings*
12 front squats

Load, all barbell: 155/105 or heavy (80%+) for clean & S-OH.
Load, all kettlebell: 53/35
Load, med ball: 20/14

Weightlifting Speed & Skill Development

Push or Split Jerk

5-3-3-3-1-1-1-1-1

From rack. Work up to a heavy single or technical max. Goal is movement improvement, not PR.

Weightlifting Strength Development Progressive Series - Week 2 of 4

Shoulder or Bench Press:

5 sets of 5 reps

Load: 90% 5RM baseline
If 5RM unknown, set it today

In 3-5:00, build to working load

Then: 1 set of 5 every ~2:00

Tri-Modal Conditioning, Mid-Long Duration (SC & RX Versions)

“Hustle”

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

“Work”

5 rounds for time:
4 down-and-back runs
3 kipping pull-ups

“Kill”

5 rounds for time:
4 down-and-back runs
3 dumbbell complexes

Complex, RX: 2x60/2x30

Weightlifting Strength Development Progressive Series - Week 2 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 80% 1RM

In ~7:00, build to working load

Then: 1 set of 5 every 3 minutes

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 Conditioning Sprint Intervals (7-08-18 repeat)

AMRAP 10, in teams of 2, for max reps:

Dumbbell p-snatch + p-press
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B

Weightlifting Strength Development Progressive Series - Week 1 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 80% 1RM

In 7:00, build to working load

Then: 1 set of 5 every 3 minutes

Weightlifting, Strength Development 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. If unknown, establish 5RM baseline.

Tri-Modal Conditioning, Long-Duration

“Jimmyfied 2.0”

AMRAP 7:
6/4 calorie bike or rower
10 kettlebell swings

3 minutes to res, record scores.

AMRAP 7:
6/4 calorie bike or rower
10 kettlebell swings
15 sit-ups

Tri-Modal Conditioning, Long-Duration

“Chelsie 2.0”

For time: In teams of 2, divided

100 snatches
100 cleans
100 pull-ups