August 2019

Gymnastics Conditioning, Short Duration

   “Team Series”

   AMRAP 7

   Teams of 2

   Synchro Burpees

Gymnastics Conditioning, Mid Duration

   “Sixxer”

   AMRAP 15

   30 Bar/Parallette Hops

   20 Hollow Rocks

   10 Candlesticks

   5 Pull-Ups

Rest 1:00 between rounds.

Tri Modal Conditioning, Long Duration

   “Hamrick”

   For Time

   Teams of 2

   100 Wall Balls, Partner holds bottom of a squat.

   200m Team Run

   100 Box Jumps, Partner hangs from pull-up bar or rings

   200m Team Run

   100 Sit-Ups, Partner holds plank

   200m Team Run

   100 Partner Deadlifts

Tri Modal Conditioning, Short Duration

   “Second Serving”

   AMRAP 14

   Teams of 2

   Buy In: 2500m Row (Alternating every 250m)

  Then

   1:1 Rounds

  3 Burpees to Plate

  6 Plate Ground to Overhead

9 Overhead Plate Lunge

Odd Object Strength Development

   Sled Push

   50m

Challenge Ab Work

Complete 50 banded oblique twists each side. Hold the last rep for :30.

Weightlifting Strength Development

   Thruster

 2 – 2 – 2 – 2 – 2

Gymnastics / Weightlifting Conditioning, Short Duration

   “Fran”

   21 – 15 – 9

   Thrusters 

   Pull-Ups

Challenge Ab Work

3 x 10-12

Candlesticks

Russian Twists

V-Ups

Gymnastics Strength Development

   <3 Strict Pull-Ups

   :03 minimum negatives

   Set 1: 3

   Set 2: 8

   Set 3: 5

   Set 4: 5

   Set 5: 8

 

   >3 Strict Pull-Ups

   Strict Pull-Ups

   Set 1: 50%

   Set 2: 70%

   Set 3: 50% 

   Set 4: 50%

   Set 5: Max Effort

Tri Modal Conditioning, Mid Duration

   “CFE 081519”

   2 Rounds For Time

   40 Double Unders

   20 Toes To Bar

   10 Power Cleans

Challenge Ab Work

4 x 6

Heavy Turkish Get-Ups

Superset w/

:45 Plank Pull-Throughs

Weightlifting Strength Development

   Every 1:30 for 15

   A: 2 Front Squats

   B: 4 Back Squats

Gymnastics Conditioning, Long Duration

   “Drop It Like It’s Hot”

   4 Rounds For Time

   25 Air Squats

   15 Burpees 

   1’ rest b/w rounds.

Challenge Ab Work

8 rounds, :20 on / :10 off

Barbell Toe Taps

Weightlifting Strength Development

   Conventional or Sumo Deadlift
   3 – 3 – 3 – 3 – 3

Monostructural / Weightlifting Conditioning, Short Duration

   “Swing Life Away”
   2 Rounds For Reps

   2’ Max Cal Machine

   2’ Max KB Swings, American

   2’ Rest

Challenge Ab Work

Accumulate 5 min in a weighted plank. 5 burpees every break.

Tri Modal Conditioning, Long Duration

   “Pick Me Up”

   AMRAP 20 

   Teams of 2

   200m Buddy Carry

   5 Rope Climbs

   10 Squat Snatch

Challenge Ab Work

2 Rounds

75 Crunches w/ plate overhead

50 Leg Raises w/ plate overhead

25 Feet anchored sit-ups

Tri Modal Conditioning, Long Duration

   “A Little of Everything” 

   Teams of 2

   For Time

   20 Alternating 100m Sprints

   100 Overhead DB Lunges

   50 Synchronized Burpees

   Rest 2 min

   AMRAP 6

  Max Calorie Assault Bike

Gymnastics Strength Development

   < 3 Strict Pull-Ups

   :03 minimum negatives

   Set 1: 2

   Set 2: 6

   Set 3: 4

   Set 4: 4

   Set 5: 6

   > 3 Strict Pull-Ups

   Strict Pull-Ups

   Set 1: 40%

   Set 2: 60%

   Set 3: 40% 

   Set 4: 40%

   Set 5: Max Effort

Tri Modal Conditioning, Mid-Long Duration

   “Everlast” 

   5 Rounds for Time

   5 Handstand Push-Ups

   15 Russian Kettlebell Swings

   25 Double Unders