Tri-Modal Conditioning, Long-Duration

“MARCO 2.0”

EMOM 22:

  MIN 0-6

  E: 12/10 calorie Assault Bike

  O: 15 jumping squats

  Rest 2 min

  MIN 8-14

  E: 12/10 calorie row

  O: Down & Back bear crawl    (short length of gym)

  Rest 2 min

  Min 16-22

  E: Arms only row or bike

  O: 45-foot broad jump

Weightlifting Conditioning, Long-Duration

“Hammer”

For Time:  

 40 Wall-Balls     

 15 Shoulder Press    

 40 Bar Hops    

 21 Push Press     

 20 Clusters     

 21 Push Press     

 40 Bar Hops    

 15 Shoulder Press     

 40 Wall-Balls  

  With any time remaining:    1RM Clean + Jerk, any style

Gymnastics Strength/Skill Development:  Muscle Ups

EMOM 10:

Level 1:

  3 of most challenging pull up +    most challenging dip

Level 2:

 3 Assisted Muscle Ups

Level 3:

 3 Bar Muscle Ups

Level 4:

 3 Ring Muscle Ups

Level 5:

 3 Strict Ring Muscle Ups

Monostructural/Gymnastics Conditioning, Mid Duration

“Zen”

 AMRAP 15:

10 Dips

50 Double Unders

:10 L-Sit Hold

Weightlifting Strength Development, Open Cycle Wk. 3

Front or Back Squat Clusters

  Goal: 4 sets of 8-rep clusters

1 Set of an 8-Rep Cluster:

1. 2 reps

2. Rack bar + rest for 0:10

3. 2 reps

4. Rack bar + rest for 0:10

5. 2 reps

6. Rack bar + rest for 0:10

7. 2 reps

8. Rest til next set

NOTE: 0:10 REST THIS WEEK

Gymnastics Conditioning, Short-Mid Duration

“Spring Forward”  

3 Rounds For Time:  

  1 Rope Climb     

  12 Pushups     

  1 Rope Climb     

  20 Toes to Bar

Tri-Modal Conditioning, Mid-Duration

“Darn it, Castro!” 19.3 Alt

For time: :

  20 KB Swings, Am

  50 Pistol Squats

  50 Situps

  20 Burpees

Weightlifting/Odd-Object Conditioning, Long-Duration

8 rounds for time, teams of 2:

  5 D & B med-ball carry  

  10 wall balls

  10 hang power snatches

Monostructural/Gymnastics Conditioning, Long-Duration

“Empire State of Mind”

EMOM 30:  

  A: 0:30 jump rope
  B: 0:20 pull-ups

Weightlifting Conditioning, Short/Sprint (Re-Test)

“Kim S”

  For time:
  51 kettlebell swings, Russian
  51 kettlebell goblet lunges
  15 kettlebell swings, Russian
  15 kettlebell goblet lunges

Weightlifting / Monostructural Conditioning, Short Duration

“The Farmer Runs”

AMRAP 8:

10 kettlebell suitcase deadlifts

5 k-bell sumo deadlift hi-pulls

5 down & back shuttle sprints

“Master of My Fate”

  EMOM 25 (5 rounds):
  A: 10/7 calorie bike or row
  B: 15 push-ups
  C: 20 overhead squats, bar
  D: 30 second ring support hold
  E: 40 mountain climbers

“CrossFit Open 19.2” aka 16.2

  For time, 5 rounds of:
  25 toes to bar
  50 double-unders
  15-13-11-9-7 cleans

“19.2 Alternative”

  AMRAP 20:
  25 sit-ups
  50 plate hops
  15 push presses, 2 dumbbells

Gymnastic / Monostructural Conditioning, Long Duration

“Pike’s Peak”
AMRAP 17: Teams of 2,
1 rope climb

8 pike handstand push-ups

3 gym runs (short-length)

Metabolic Conditioning, Long-Duration Interval Training
“Friday Chest & Back”

AMRAP 18, in 2-person groups:

0:30: Bench presses, person A
0:30: Row for cals, person A

0:30: Bench presses, person B

0:30: Row for cals, person B

Then, back to partner A. Etc.

Tri-Modal Conditioning, Repeat Sprint Intervals

“Test Drive”
15 rounds for time, teams of 3:

12/10 calorie bike

8 dumbbell thrusters

6 burpees to target (bar OH)

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Chuck’”

For time, 2 rounds:

28 box jumps

 7 deadlifts

14 ring dips

7 deadlifts

Monostructural / Gymnastics Conditioning, Short/Mid-Duration

“Devil’s in the Details”
AMRAP 10:

40 double-unders

20 devil’s presses

10 sit-ups

Monostructural/Odd Object Conditioning, Long Duration

“CrossFit Open 19.1”

AMRAP 15:

19 wall balls

19 calorie row

Odd Object Conditioning, Long Duration

“19.1 Alternative”

AMRAP 15:

19 toes-to-kettlebell  

19 kb swings, American

Weightlifting Conditioning, Mid-Duration

“Triple-Team Quadruple-Grace”
In teams of 3, all work divided:

30 clean & jerks, light bar
30 clean & jerks, medium bar
30 clean & jerks, med-heavy
30 clean & jerks, heavy bar

Gymnastics Conditioning, Short-Duration (Repeat Sprint Interval)

“Lexi 2.0”

AMRAP 5:

10 burpees

 :30 rest

1:00 rest

AMRAP 5:

10 box jumps

:30 rest

1:00 rest

AMRAP 5:

10 burpee box jumps

 :30 rest

Odd Object Conditioning, Long-Duration

“Slavic Race”

For time, teams of 2:
200 Russian swings
100 shoulder presses
150 hang power snatches
100 thrusters