Weightlifting / Gymnastics Strength and Skill Development
E2MOM 12
Interval 1: 3/3 Turkish Get-Up
Interval 2: Muscle-Up Practice/Attempts
Tri Modal Conditioning, Mid Duration
“Recovery Thursday”
AMRAP 14
400m Run
30 Air Squats
30 Sit-Ups
400m Run
30 KB Swing, American
30 Plate Hops
400m Run
30 Plate GTOH
30 Lunges
Run: SC= 2:00 any mono movement
Workout for 10/31/2019 Read More »
Weightlifting / Gymnastics Conditioning, Mid Duration
“103019 Pt 1”
For Time
12 – 9 – 6 – 3 – 6 – 9 – 12
Squat Snatch
Strict Pull-Up
Monostructural Conditioning, Short Duration
“103019 Pt 2”
For Time
Teams of 2
125 Cal Assault Bike
Workout for 10/30/2019 Read More »
Weightlifting Strength Development
On a 12:00 clock, build to a moderate-heavy set of the following complex.
1 Push Press
2 Push Jerk
1 Split Jerk
Weightlifting / Gymnastics Conditioning, Short Duration
“Double AMRAP”
AMRAP 4
4 Jerks (Weight 1)
4 Over Bar Burpees
Rest 2:00
AMRAP 3
3 Jerks (Weight 2)
3 Over Bar Burpees
Workout for 10/29/19 Read More »
Monostructural Skill Development
EMOM 10
Min 1 – Double/Triple Under practice
Min 2 – 200/150m Row
Monostructural Conditioning, Mid Duration
“102819”
For Time
1,000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
Workout for 10/28/2019 Read More »
Weightlifting / Monostructural Conditioning, Long Duration
“Partners in Crime”
In Teams of 3
AMRAP 10
Max Bench Press
Rest 3:00
AMRAP 10
Max 100m Sprints
Rest 3:00
AMRAP 10
Max DB Lunge Thrusters
Workout for 10/26/2019 Read More »
Tri Modal Conditioning, Long Duration
“Team Recovery”
In Teams of 2
AMRAP 15
Partner 1: Row for Cals
Partner 2: 5 DB Bent Over Rows + 10 Up-Downs + 15 Plate GTOH
Rest 2:00
AMRAP 15
Partner 1: Assault Bike for Cals
Partner 2: 5 Push-Ups + 10 Box Step-Ups + 15 Air Squats
Workout for 10/24/2019 Read More »
Monostructural / Weightlifting Conditioning, Long Duration
“Guacamole”
3 Round for Reps
1:30 Cal Machine
1:30 Wall Balls
1:30 KB Swing, Russian
1:30 Double Unders
Rest 2:00 b/w rounds.
Workout for 10/25/2019 Read More »
Weightlifting Strength Development
Power Snatch
5 – 5 – 5
Weightlifting / Gymnastics Conditioning, Mid Duration
“Power Plus Amanda”
11 – 9 – 7 – 5
Power Snatch
Bar Muscle-Up
Workout for 10/23/2019 Read More »
Weightlifting Strength Development
In 12:00, work up to and establish a 10RM Push Press.
Gymnastics / Weightlifting Conditioning, Mid Duration
“Over The Moon”
Every 4:00 for 16:00
15 Burpee Over Bar
20 Push Press
30 Box Jump
Workout for 10/22/2019 Read More »
Tri Modal Conditioning, Long Duration
“The Long Road Home”
EMOM 24
Min 1: 2-3 Front Squats
Min 2: 12/10 Cal Assault Bike
Min 3: 2-3 Rope Climbs
Min 4: :45 Plank Hold
Workout for 10/21/2019 Read More »
