June 2018

Weightlifting / Monostructural Conditioning, Long Duration

“Eating Asphalt”
On a 27 Minute Clock,
In Teams of 3:
100/80 Calorie Machine Then..

Weightlifting / Gymnastics Conditioning, Long Duration

“Wittman” Herowod
7 Rounds for Time:
15 Kettlebell Swings
15 Power Cleans
15 Box Jumps

Weightlifting Strength Develop. Progressive Series- Week 5 of 12

Shoulder or Push Press:
Load:
Set1:3×68%
Set2:3×77%
Set3:MEx88%

Monostructural / Gymnastics Conditioning, Long-Duration

“Moving Day” AMRAP 7:
700-Meter Run
Max Box Jumps Time Remaining

Weightlifting Strength Develop. Progressive Series- Week 5 of 12

Front or Back Squat:
Load:
Set1:5×68%
Set2:3×77%
Set3:MEx88%

Gymnastics Conditioning, Long- Duration

“Ring the Heat” Repeat
In Teams of 2,
20 Rounds for Time:
8 Ring Push-ups
8 Ring Rows

Weightlifting Strength Developm Accessory Week

Overhead Squats
5–5–5–5–5–5–5

Weightlifting Strength Develop. Accessory Week

Push or Split Jerk
5–5–5–5–5–5–5

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Vicki A”
AMRAP 10:
56 Kettlebell Swings
20 Toes-to-Bar

Tri-Modal Conditioning, Long Duration

“1984” for Burnam & Hamrick
AMRAP 25:
1000-Meter Run
34 Pistols
500-Meter Run
20 Front Squats
400-Meter Run
30 Bar-Facing-Burpees