October 2019

Weightlifting / Monostructural Conditioning, Long Duration
   “Banana Split”

   EMOM 21

   Min 1: 12 Alt. DB Split Snatch

   Min 2: 12/10 Cal Assault Bike

   Min 3: Max Unbroken Wall Balls

Weightlifting Strength Development

   Deadlift

   3 – 3 – 3 – 3 – 3

Monostructural / Weightlifting Conditioning, Short – Mid Duration

   “Rump-a-Dump”

   For Time

   Buy In:

   200m Run

   3 Rounds

  15 Deadlifts

   50 Double Unders

   Cash Out:

   200m Run

Weightlifting Strength Development

   Build up to a moderately heavy and unbroken complex of…
   3 Deadlifts

   2 Hang Power Cleans

   1 Push Jerk

Monostructural / Weightlifting Conditioning, Long Duration

   “Benchwarmers”

   3 Rounds for Time

   Teams of 3

   100 Calorie Row

   50 Bench Press

   400m Team Run

Weightlifting Strength Development

   Build up to a moderately heavy and unbroken complex of…
   3 Deadlifts

   2 Hang Power Cleans

   1 Push Jerk

Monostructural / Weightlifting Conditioning, Long Duration

   “Cyclone”
   E2MOM 20
   Interval 1: Row 500/400m

   Interval 2: 12 Burpee Over Bar + 6 TNG Power Snatch 

Weightlifting Strength Development

   Front Squat

   Build to a 3RM.

Monostructural / Weightlifting Development, Mid Duration

   “Fanny Pack”

   On a 13:00 minute clock

   In teams of 2

   150 Double Unders

   100 DB Thrusters

   150 Double Unders

   Max Front Squats

Gymnastics Skill Development

   Chest to Bar and Muscle-Up practice. 

Weightlifting / Gymnastics Conditioning, Mid Duration

   “Skills and Thrills”

   For Time

   21 – 15 – 9 

    Russian KB Swing

   Chest-to-Bar Pull-Up

    Immediately into…

   15 – 12 – 9 

   American KB Swing

   Bar Muscle-Up