July 2018

Tri-Modal Conditioning, Repeated Short-Duration
“College Night”

AMRAP 3: 
Max Handstand Push-Ups

Rest 2 minutes

AMRAP 3:
Max DB Hang Clean & Jerk

Rest 2 Minutes

AMRAP 3: 
Max Double-Unders

Weightlifting / Strength Develop. Progressive Series – 8 of 12

Back or Front Squats:

Load:
Set 1: 5 x 67%
Set 2: 5 x 76%
Set 3: ME x 86%

Weightlifting Strength Develop. Progressive Series- Week 7 of 12

Shoulder or Push Press:
Load:
Set1:3×67%
Set2:3×76%
Set3:3×86%

Gymnastics / Weightlifting Conditioning, Long Duration

“Randy 18’”
AMRAP 12:
21 Air Squats
12 Hang Power Cleans
21 Pull-ups
12 Weighted Sit-ups

Monostructural / Weightlifting Conditioning, Long Duration

“Christy”
AMRAP 7:
200-Meter Row/Run
50 Kettlebell Swings

Weightlifting Strength Develop. Progressive Series- Week 7 of 12

Front or Back Squat:
Load:
Set1:3×67%
Set2:3×76%
Set3:MEx86%

Weightlifting / Monostructural Conditioning, Long Duration

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

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Trust Me!” for Rob Wise
For Time:
50 Hang Power Cleans
AMRAP
Rope Climbs Time Remaining

Gymnastics Conditioning, Long-Duration

In Teams of 2:
EMOM 22:
5 Pull-ups + 3 Toes-to-Bar
10 Bodyweight Lunges

Weightlifting Strength Develop. Progressive Series- Week 6 of 12

Deload Shoulder or Push Press:
Load:
Set1:5×40%
Set2:5×50%
Set3:5×60%