May 2018

Tri-Modal Conditioning, Long- Duration

“Delgado’s Aficionados”
For time,
Teams of 2:
1710-meter row buy-in
Then,

Gymnastic Strength Development

EMOM 8:
5-10 Pull-ups

Weightlifting Strength Develop. Hypertrophy Phase- Wk. 5 of 6

Shoulder or Push Press
Load:
Set 1: 10 reps @ 67-70%
Set 2: 10 reps @ 67-70%
Set 3: 10 reps @ 67-70%

Tri-Modal Conditioning, Long- Duration

“Row & Throw for A-Fusaro”
For time:
1000/850-meter row
50 wall-balls
30 power cleans
20 overhead squats
30 power snatches
50 pistols
1000/850-meter row

Tri-Modal Conditioning, Short Duration

“Tiffany 2018”
AMRAP 8:
21 – 15 – 9 Rep Rounds,
Kettlebell Swing
Burpee Box Jump Overs
Rest 3 min, then For Time,
50/40 Calorie Assault/Row 5 Min Cap

Weightlifting / Monostructural Conditioning, Short-Mid Dura

“Caroline” For Time,
400 M Run
20 DB Sit-ups
10 Back Squats
200 M Run
10 DB Sit-ups
5 Back Squats

Monostructural Conditioning, Short-Mid Duration

“Wednesday 180425”
In teams of 2,
16 Rounds for Time:
5-10-15 Meter shuttle sprint

Gymnastic Strength Development

EMOM 8:
E. 5-8 Handstand Push-ups
O. 8-10 Banded PLP

Monostructural Conditioning, Long Duration

“MJ”
AMRAP 23:
200 M Run, Backwards
400/300 M Row
50 Double-Unders

Tri-Modal Conditioning, Long Duration

“Aimee 5-0”
For Time: Teams of 2,
Buy-in: 800 M Run,
Together 2 Rounds,
50 Pull-ups, Strict