TEST WEEK – Conditioning

Monday 11/29

“Strength”

E2MOM x 5

1 Power Clean + 1 Hang Power Clean + 1 Jerk

Build each set

“Conditioning – Test 1”

In 3:00
Max Meter Row
Rest 3:00

“Gymnastics Conditioning”
2 Rounds of:

2 mins of max rep RMU/BMU/Strict Pull-Up

1 mins of max rep Strict HSPU/Box HSPU/Push-Up

2 mins of max rep C2B Pull ups/Kipping PU/ Ast. Kipping PU

1 min of max kipping HSPU/Jack Knife HSPU/Push-Press

(12:00)

 

Tuesday 11/30

“Strength”

E2MOM X 5
5 Front Squat @ 70%

“Conditioning – Test 2″

7:00 Of Burpees
Max Reps

*Jumping to a target 6” above max reach

Rest 5:00

“Strength Conditioning”

8 EMOM

Min 1: 8 Push-Press (Pick Load)

Min 2: 8 Lateral Raises (DB or Plate)

 

Wednesday 12/1

“Conditioning”

Teams of 2
4 sets each (8 Total)
:30 Bike
:10 Transition

P1 Bikes while P2 Holds a plate extended overhead

(45/35lbs)
:10 Transition

Then switch, P2 Bikes while P1 holds plate

Rest 3:00

Teams of 2
10 AMRAP
Trade Rounds
3 Power Snatch (95/65)
6 OHS (95/65)
9 Toes-To-Bar

Silver: 75/55)

Bronze: (45/35) or PC+ Front Squat

 

Thursday 12/2

“Strength”

E2MOM X 5
5 Deadlift @ 70%
*Not TNG
*Reset each rep
*Don’t drop from the top

“Conditioning”

15 AMRAP
10 60ft. Shuttle Runs *must touch ground
20 Alt. Walking Lunges
15 Weighted Sit-Ups (20/14WB)

Silver: 14/10WB
Bronze: No Weight

 

Friday 12/3

“Strength”

E2MOM X 5
5 Bench Press @ 70%

“Conditioning”

Morrison
50-40-30-20-10
Wall Ball (20/14)
Box Jump (24/20″)
Kettlebell Swing (53/35)

Silver: 14/10WB, 35/25, 20/16″
Bronze: 10/8WB, 25/15KB, Step-Ups

 

Saturday 12/5

“Conditioning”

6 Rounds For Time
20 Push-Ups
26 Air Squats
12 Ring Rows
400m Run

Silver: 5 Rounds
Bronze: 4 Rounds

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Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt

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Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM

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WODS 4/1/24

Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins

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WODS 3/25/24

Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

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