March 2019

Weightlifting / Gymnastics Conditioning, Long-Duration

“N’Sync”

For Time:

In Teams of 3

50 Sumo Deadlifts

20 Synchro Bar Facing Burpees

50 Power Cleans

20 Synchro Bar Facing Burpees

50 Front Squats

20 Synchro Bar Facing Burpees

50 S2OH

20 Syncro Bar Facing Burpees

Tri Modal, Mid Duration

“A Day in the Park”

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 60 seconds

90 seconds of L-Seated Dumbbell Presses

Rest 60 seconds

90 seconds of Rowing for Calories

Rest 60 seconds

90 seconds of Pistol Squats

Rest 60 seconds

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Artie”

AMRAP 10

12 Front Racked Lunges

10 Toes To Bar

Rest 1:1

Odd Object / Gymnastics, Mid Duration

“Bailey 2.0”

AMRAP 13:

10 pushups

40 air squat

50m farmers carry

15 pushups

30 air squats

50m. farmers carry

20 pushups

20 air squats

50m farmers carry

“Hurry Up Pt. 1”

In Teams of Three…

AMRAP 12

12/9 Calorie Row

18 American KB Swings

Immediately followed by Overhead Plate Hold.

Rest 4 minutes then begin…

“Hurry Up Pt. 2”

AMRAP 12

12/9 Calorie Assault Bike

12 Single Arm Alternating Dumbbell Bicep Curls

Immediately followed by Front Racked Kettlebell hold.

Weightlifting / Monostructural Conditioning, Long Duration

“DL 032519”

On a 20:00 minute clock for max reps:

0:00-2:00 Max Goblet Squats

2:00-4:00 Rest

4:00-6:00 Max Double Unders

6:00-8:00

8:00-12:00 Max Turkish Get Ups

12:00-14:00 Rest

14:00-16:00 Max Double Unders

16:00-18:00 Rest

18:00-20:00 Max Goblet Squats

Monostructural/Gymnastics Conditioning, Long-Duration

“Team Murph”
  For time, in teams of 3:
  600-meter row
  100 ring rows
  200 push-ups
  300 air squats
  600-meter buddy carry

All work divided. 1 working, 2 resting. 100/200/ 300 may be partitioned; the row and buddy carry stay “bookends”.

Gymnastics Skill/Strength Development

Emom 10

Level 1: 3-5 Assisted HSPU

Level 2: 3-5 Kipping HSPU

Level 3: 3-5 Strict HSPU

Level 4: 3-5 Deficit Kipping or Strict HSPU

Level 5: 3-5 Parallette Kipping or Strict HSPU

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“After Hours”

For Time:

21-18-15-12-9-6-3

Russian Kettlebell Swings

After each round:

15 Situps

20 Double Unders

Weightlifting Strength Development, Open Cycle Wk. 4

 Shoulder or Bench Press

  Working to a 3RM with 5-sec

  negative during eccentric

  phase of the press.

  After 3RM is found, do 4

  drop sets at 80% of 3RM.

Tri Modal Conditioning, Mid-Duration

“Forrest”

AMRAP 13:

  10 DB S20H

  15 Pull Ups

  200m Run

Weightlifting Strength Development, Open Cycle Wk. 4

Front or Back Squat Clusters

  Load: 75% 1RM or 85% 5RM

  Goal: 4 sets of 8-rep clusters

1 Set of an 8-Rep Cluster:

1. 3 reps

2. Rack bar + rest for 0:10

3. 3 reps

4. Rack bar + rest for 0:10

5. 2 reps

6. Rest til next set

Weightlifting, Short-Mid Duration

“Dunnov’r”

For Time:

10-9-8-7-6-5-4-3-2-1 Rep Rounds of:

Deadlifts

Thrusters