June 2019

Gymnastics / Monostructural Conditioning,

  “Hippo”

  For Time:
  Teams of 3

  2k Row

  20 Rope Climbs

  60 Burpee Box Jumps

  1k Row

  10 Rope Climbs

  30 Burpee Box Jumps

Weightlifting Test for Progress

  Back or Front Squat

  5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Tri Modal Conditioning, Short Duration
  “Helen”

  3 Rounds for Time:

  400m Run

  21 Kettlebell Swings, American

  12 Pull-Ups

Weightlifting Strength Test for Progress

  Snatch, any style.

  3 – 3 – 1 – 1 – 1 – 1

Weightlifting / Monostructural Conditioning, Short Duration

  “High Heels”

  AMRAP 9

  10 Hang Power Snatch

  30 Double Unders

Gymnastics / Monostructural Conditioning, Long Duration

“Peg Leg“

  For Time:

  800m Run

  30 Pistols

  18 Push-Ups

  24 Pistols

  24 Push-Ups

  18 Pistols

  30 Push-Ups

  800m Run

Weightlifting Strength Test for Progress

Shoulder or Bench Press
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Weightlifting / Gymnastics Conditioning

  “Whoa There, Partner”

  AMRAP 12

  3 Shoulder To Overhead

  3 Toes To Bar

Monostructural Capacity Test

  For Time:

  500m Row

Weightlifting / Monostructural Conditioning, Mid Duration

  “On My Tractor”

  AMRAP 15

  Teams of 2

  10 DB Thrusters

  20/14 Machine

  10 Tire Flips

Odd Object / Weightlifting / Gymnastics Conditioning, Mid Duration

  “Old Town Road”

  2 Rounds for Time:

  Teams of 2

  15 Tire Flips

  45 Toes To Bar

  75 Overhead Plate Lunges

Cash Out: 10 Rope Climbs

Weightlifting Strength Development
Tempo Overhead Squat + Overhead Squat

Weightlifting / Monostructural Conditioning, Mid Duration

  “Jack Squat”

  For Time:

  21 – 15 – 9

  Front Squat

  KB Swing, American

Run 400m after every round

Weightlifting Strength Development

  Shoulder or Bench Press

  Set 1: 40% x 5

  Set 2: 50% x 5

  Set 3: 60% x 5

Weightlifting / Gymnastics Conditioning, Long Duration

  “Snatchin’ Snacks”

  AMRAP 12

  1 Power Snatch

  3 Handstand Push-Ups

  5 Burpee Box Jump Overs

Gymnastics Strength Development

  EMOM 8

  3-6 Pull-Ups, strict

Weightlifting / Monostructural Conditioning, Mid Duration

  “Tater Tots”

  3 Rounds for time:

  Teams of 3

  75 KB Taters

  75/60 Cal Assault Bike