May 2019

Tri Modal Conditioning, Mid Duration

  “Twinkle Toes”

  4 Rounds for Time:

  21/18 Calorie Assault Bike

  15 Toes To Bar

  9 Overhead Squats

Strength Development

  Push or Split Jerk

  2 – 2 – 2 – 2 – 2

Weightlifting / Monostructural Conditioning, Short-Mid Duration

  “Hamby”

  For Time:

  200m Run

  2 Clean & Jerks

  200m Run

  4 Clean & Jerks

  200m Run

  6 Clean & Jerks

  200m Run

  8 Clean & Jerks

  200m Run

  10 Clean & Jerks

Weightlifting Strength

  Thruster

  3 – 3 – 1 – 1 – 1

Weightlifting / Monostructural Conditioning, Long Duration

  “Oh, Dear”

  AMRAP 17

  15 Power Snatches

  15 Thrusters

  60 Double Unders

Tri Modal Conditioning, Long-Duration
  “Your Turn”
  

For Time:

  Teams of 3,

  400m Team Run

  6 Rope Climbs

  20 Squat Cleans

  400m Team Run

  9 Rope Climbs   

  35 Squat Cleans

  400m Team Run

  12 Rope Climbs

  50 Squat Cleans

Strength Test

  Push Press

  Find a 3RM

Gymnastics / Weightlifting Conditioning, Mid Duration

  “Grinder”

  AMRAP 12

  18 Wall Balls

  12 Box Jumps

  6 Devil’s Press

Strength Development

  Conventional or Sumo Deadlift

  5 sets on the 3:00:

  Set 1: 3 reps at 60% of 1RM DL

  Set 2: 3 reps at 65 – 70%

  Set 3: 3 reps at 70 – 75%

  Set 4 & 5: Build to a heavy triple.

Weightlifting / Gymnastics Conditioning, Short/Sprint Duration

  “Bop It”

  3 Rounds For Time:

  9 Over Bar Burpees

  6 Handstand Push-Ups

  3 Deadlifts

Strength Development, Hypertrophy Focus, Wk 3 of 6
  Back or Front Squat

  Load:

  Set 1: 10 reps @ 60-63%    

  Set 2: 10 reps @ 60-63%    

  Set 3: 10 reps @ 60-63%    

  Set 4: 7 reps @ 70%    

  Set 5: 7 reps @ 70%

Weightlifting / Odd Object Conditioning, Mid Duration

 “Gunz & Bunz”

  AMRAP 10

  4 DB Hang Power Clean

  8 DB Front Squat

  12 Alternating DB Farmer’s Carry Lunges