July 2019

Monostructural / Weightlifting Conditioning, Long Duration

   “Hodor”

   For Time

   200m Run

   20 Hang Power Snatch

   200m Run

   20 Push Press

   200m Run

   20 Hang Power Snatch

   200m Run

   20 Push Press

   200m Run

Weightlifting Strength Development
Push or Split Jerk

Weightlifting Strength Development

   Every 1:30 for 15

   Odd Minutes – 3 Front Squats

   Even Minutes – 6 Back Squats

Gymnastics / Weightlifting Conditioning, Mid Duration

   “The Club”

   AMRAP 13

   20 4-Count Flutter Kicks

   20 KB Swings, Russian

   20 Push-Ups

   20 Goblet Squat

Gymnastics Strength Development
3 Attempts at max unbroken strict pull-ups.

Tri Modal Conditioning, Mid Duration

   “Chutes and Ladders”

   AMRAP 15

   Buy In:

   Teams of 2

   100/75 Calorie Machine

   Then individually, 

   3 Wall Balls

   3 Burpees

   6 Wall Balls 

   6 Burpees

Weightlifting Strength Development

   Conventional or Sumo Deadlift 

   Sets 1 – 4: 10 reps @ 55% 1RM

   Set 5 – AMRAP @ 55% 1RM

Gymnastics / Weightlifting Conditioning, Mid Duration
   “Cheeky”

   AMRAP 10

   20 DB Farmer’s Carry Lunges

   15 Sit-Ups

   3 Devil’s Press

Monostructural / Weightlifting Conditioning, Mid Duration

   “Nancy”

   3 Rounds for Time

   400m Run

   15 Overhead Squats

Weightlifting Conditioning, Mid Duration

   “Wahoo!“

   5 Rounds For Time

   Teams of 2

   100m KB Suitcase Carry

   50 KB Swings

   25 KB S2OH

Odd Object Strength Development

Turkish Get Up
1 – 1 – 1 – 1 – 1

Weightlifting / Gymnastics Strength Development

   EMOM 12

   Evens: 0:15 Power Cleans

   Odds: 0:15 Strict Dips

Weightlifting / Monostructural Conditioning, Sprint Intervals

   “Pants on Fire”

   AMRAP 15

   7 Deadlifts

   200m Run

   Rest 1:1

Gymnastics / Weightlifting Strength Development

   4 Supersets:

   A. Strict Pull-Up Cluster

1 Cluster = 3 strict pull-ups, rest :10, 3 strict pull-ups, rest :10, 3 strict pull-ups.

Athletes with assisted pull-ups perform their most challenging negative. 

   B. 10 reps of Dumbbell Shoulder Press. Athletes choose load.

Tri Modal Conditioning, Mid Duration

   “Rumble”

   AMRAP 15 

   10 DB Burpee

   20 Box Step Ups

   30 Double Unders

   Rest 1:00

Tri-Modal Conditioning, Long Duration

   “Marcia”

   For Time

   Teams of 4

   Buy-in

   2000m Row 

   Then 16 Rounds    

   10 Wall Balls

   8 Toes To Bar

   6 Front Squats

   Cash-out

   8 Mile Assault Bike

Weightlifting Strength Development, Deload

   Shoulder or Bench Press

   Load: 

   Set 1: 5 x 50%

   Set 2: 5 x 60%

   Set 3: 5 x 65%

Gymnastics Conditioning, Long Duration

   “Peter Parker”

   Pick ONE Conditioning Option:

   A: For Time
 500 feet Handstand Walk

   B: For Time, Teams of 2

   1000 feet Wheelbarrow Walk, divided

   C: For Time

   50 Wall-Walks