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
