July 2017

Weightlifting Strength Development

Pause Back or Front Squats
3–3–3–3–3–3–3–3

Gymnastics Conditioning, Sprint Intervals

Tabata Intervals, in teams of 2:
Push-ups in parallettes
Jumping air squats
Shoot-thrus in parallettes
Battle ropes
Tricep dips in parallettes

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Yahilin”
AMRAP 14:
6 calorie row or bike
2 rope climbs
2 squat snatches, heavy

Weightlifting Strength Re-Test for Progress

Power or Squat Clean to 1RM.
3–3–3-1–1–1–1–1–1
Climbing. Rest as needed betw sets. Find & record a 1-rep max. 

Gymnastics/Weightlifting Conditioning, Long-Duration

From 0-5:00,
AMRAP 5:
1-2-3-4-5 etc rep rounds:
Single-ring ring row, in hollow
Shoulder press
2:00 rest & record scores

Weightlifting Strength Re-Test for Progress

Back or Front Squat- to 1RM.
5–5–3–3-1–1–1–1–1
Climbing. Rest as needed betw sets. Find & record a 1-rep max. 

Monostructural/Weightlifting Conditioning, Mid-Long Duration

“Ball or Nothing”
For time, 5 rounds:
300-meter run
200-meter run with med-ball 10 power snatches

Gymnastics Conditioning, Mid-Long Duration

“Monkey Business”
For time, in T2, Murph-style:
   25 rig flips
   30 rope climbs
   150 sit-ups on GHD

Conditioning, Mid-Long Duration

“CrossFit Triathlon”

For time,
   Row 1 mile, rest 3:00
   Run 1 mile, rest 3:00
   Bike 1 mile, done!

Test for Progress

Conv or Sumo Deadlift- to 1RM.

  5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed betw sets. Find & record a 1-rep max.