August 2017

Gymnastics Skill & Strength Development

Practice tuck front levers
Practice tuck planches

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Billy P”
For time,
30 pull-ups
30 hang squat cleans

Monostructural/Gymnastics, Long

“Michael” – Hero WOD
3 rounds for time:
800 meter run
50 back extensions
50 sit-ups

Weightlifting Strength Baseline Test for Upcoming Cycle

Back or Front Squat:
Find a 5-rep max

Tri-Modal Conditioning, Repeat Sprint Intervals

“Tricycle Triplet”
AMRAP 20, in teams of 3, alternating complete rounds:
10/8 calorie Assault bike
1-arm overhead lunge to rig
10 ring push-ups

Tri-Modal Conditioning, Long- Duration (Intervals)

“Randi Kay”
In teams of 2, 10 RFT, alt rounds:
10 dumbbell bench press
12’ handstand walk
200-meter baton run

Weightlifting Speed & Strength Development

Every 2:00 for 16:00 (8 sets):
1 power clean + 3 front squats + 1 jerk, any style

Gymnastics Conditioning/ Strength Development

Every 20 seconds until failure (choose only one of the following):
Level 1: 1 3/3 leg-assisted pullup
Level 2: 1 strict pull-up
Level 3: 1 strict muscle-up

Weightlifting Strength Developm Deload Week

Every 2:00 for 8 total sets:
2 back or front squats

Monostructural/Odd Object Skill Development

Sled push POP:
-Hands high
-Shoulders low
-Drive forward, not up or down