July 2019

Weightlifting Strength Development

   Conventional or Sumo Deadlift

   Set 1: 45% x 5 

   Set 2: 55% x 3

   Set 3: 65% x 1

   Set 4: 70% x AMRAP

Gymnastics Conditioning, Long Duration
   AMRAP 12

   3 – 6 – 9 – 12 – etc. 

   Box Jump Overs

   Dumbbell Snatch

Gymnastics Strength Development 

   “Pump Sesh”

   5 sets

   5 Dumbbell Z-Press

   Rest :20
   5 Dumbbell Lateral Raises

   Rest :20

   Max Effort Chin-Ups

   Rest as needed between sets.

Gymnastics / Monostructural Conditioning, Mid Duration

   For Time

   15 – 12 – 9

   Cals on Assault Bike

   GHD Sit-Ups

   Dips

   Rest 2’ then repeat.

Monostructural / Weightlifting Conditioning, Long Duration

   “We Work”

   For Time

   Teams of 3

   Buy In:

   800m Burden Run

   Then:

   60 – 50 – 40 – 30 

   Power Cleans

   Front Squats

   Jerks

Weightlifting Strength Development

  Squat Clean

   1 – 1 – 1 – 1 – 1

Weightlifting / Monostructural Conditioning, Long Duration

   “50 First Dates” 

   AMRAP 20

   Teams of 2

   50/35 Cal Row

   50 DB Snatches
  50/35 Cal Row

   50 DB Hang Clean & Jerks

Weightlifting Skill / Strength Development

   Single DB Overhead Squat

   6 – 6 – 6 – 6 – 6

Weightlifting / Gymnastics Conditioning, Long Duration

   “Loaded”

   3 Rounds for Time

   15 Power Cleans

   15 Front Rack Lunges

   15 Push Press

   3 Rope Climbs

Weightlifting Strength Development

   Conventional or Sumo Deadlift

   Set 1: 5 x 50%

   Set 2: 5 x 57%

   Set 3: 10 x 62%

   Set 4: 10 x 62%

   Set 5: AMRAP x 62%

Tri Modal Conditioning, Mid Duration

   “Tailspin”

   AMRAP 14

   15 Thrusters

   30 Double Unders

   15 Pull-Ups

   30 Double Unders

Weightlifting / Gymnastics Conditioning, Long Duration

   “Clark Kent”

   EMOM 24

   Minute 1: 12 Sumo Deadlift High Pull

   AMRAP Plank Shoulder Taps

   Minute 2: 12 KB Swings, American

   AMRAP Mountain Climbers

   Minute 3: 6 Suitcase Deadlifts (each side) 

   AMRAP Kettlebell Toe Taps

Weightlifting Strength Development

   Every 1:30 for 15

   Odd Minutes – 3 Front Squats

   Even Minutes – 6 Back Squats

   Load: 63% 1RM Back Squat

Monostructural Conditioning, Sprint Intervals

   “AC”

   AMRAP 18

   400m Sprints

Gymnastics Strength Development 

   Level 1 (No Strict Pull-Ups) 

   5 Sets of 7-10 Banded Pull-Ups, final rep should be a struggle, but do not go to complete failure. Leave 1-2 reps in the tank. 

   Level 2 (3+ Strict Pull-Ups) 

   5 sets of 50% of max reps. 

   Superset with 5 sets of 10 Bent Over DB Rows, med-heavy.

Tri Modal Conditioning, Mid Duration

   “Mordor” 

   AMRAP 12 

   100m Run

   10 Wall Balls

   10 Push-Ups

Tri Modal Conditioning, Long Duration

   “Money Bags” 

   For Time

   Teams of 3

   800m Burden Run

   75 Box Jump Overs

   50 Clean & Jerks

   15 Rope Climbs

   50 Clean & Jerks

   75 Box Jump Overs

   800m Burden Run