August 2019

Tri Modal Conditioning, Long Duration

   “31 Heroes” 

   AMRAP 31

   Teams of 2

   8 Thrusters

   6 Rope Climbs

   11 Box Jumps

* 400m Continuous Run

Weightlifting Strength Development

   E2MOM 10

   1 Hang Squat Snatch + 2 Overhead Squats

Weightlifting / Monostructural Conditioning, Short Duration Intervals

   AMRAP 5

   1 Hang Squat Snatch

   3 Overhead Squats

   25 Double Unders

   Rest 2:00

   AMRAP 5

   1 Hang Squat Snatch

   3 Overhead Squats

   25 Double Unders

Tri Modal Conditioning, Long Duration

   “Waterboarding”

   EMOM 24

   Minute 1: Row for Calories

   Minute 2: Box Jump

   Minute 3: KB Farmer Carry

   Minute 4: Sit-Ups

Monostructural / Weightlifting Conditioning, Short Duration

   EMOM 6

   Minute 1: Run 200m 

   Minute 2: AMRAP Plate Ground to OH

Weightlifting Strength Development

   For Load

   1 Deadlift

   1 Power Clean

   1 Hang Power Clean

   1 Push Press

   1 Push Jerk

   1 Split Jerk

Gymnastics Skill Development

   Muscle-Up Skill Development

   Tier 1: Transition Drills

   Tier 2: High Ring Drills

   Tier 3: Multiple Reps or Strict Work

Tri Modal Conditioning, Mid Duration

   “Heavens to Betsy”

   AMRAP 16

   50/40 Cal Assault Bike

   50 Wall Balls 

   10 Muscle Ups

Weightlifting Strength Development

   Back or Front Squat

   5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Weightlifting / Gymnastics Conditioning, Short – Mid Duration

   “Swing Set”

   For Time

   30 – 20 – 10

   Kettlebell Swing, American

   Burpee

Monostructural Conditioning, Long Duration
   “Driveee”

   For Time

   Teams of 3

   15/12 Mile Assault Bike

   15 x 100m Run

   15000/1200m Row

All work divided. 

Weightlifting Strength Development

   In time remaining, work up to a heavy, but sub-maximal Clean. 

 * This can be any style clean.

Weightlifting / Gymnastics Conditioning, Sprint Intervals

   “Work Day”

   EMOM 20

   :25 work / :35 rest

   Sled Push, Low Handle

   Box Jumps

   Lunges w/ 2x DBs

   Bench Press

Gymnastics Skill Development

   Rope Climb Practice

Tri-Modal Conditioning, Mid Duration

   “Drop It”

   AMRAP 14

   Teams of 2

   7 Burpee Box Jump Overs

   7 Push Press

   20 Double Unders

Weightlifting / Monostructural Conditioning, Mid Duration

   “Lift It”

   AMRAP 10

   Teams of 2

   Tire Flips

* Every 2:00, do a team 100m run.

Weightlifting Strength Development

   Back, Front, or Overhead Squat

   Work up to a heavy, but submaximal 3 rep w/ :02 pause at the bottom. 

   Tempo 02×0

Weightlifting / Gymnastics Conditioning, Short-Mid Duration

    “Ranch Dressing” 

   4 Rounds for Time

   6 DB Turkish Get-Ups

   6 DB OH Squats

   :20 Wall Sit