Weightlifting / Gymnastics Conditioning, Long Duration
“Clark Kent”
EMOM 24
Minute 1: 12 Sumo Deadlift High Pull
AMRAP Plank Shoulder Taps
Minute 2: 12 KB Swings, American
AMRAP Mountain Climbers
Minute 3: 6 Suitcase Deadlifts (each side)
AMRAP Kettlebell Toe Taps
Workout for 07/24/2019 Read More »
Weightlifting Strength Development
Every 1:30 for 15
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Load: 63% 1RM Back Squat
Monostructural Conditioning, Sprint Intervals
“AC”
AMRAP 18
400m Sprints
Workout for 07/23/2019 Read More »
Gymnastics Strength Development
Level 1 (No Strict Pull-Ups)
5 Sets of 7-10 Banded Pull-Ups, final rep should be a struggle, but do not go to complete failure. Leave 1-2 reps in the tank.
Level 2 (3+ Strict Pull-Ups)
5 sets of 50% of max reps.
Superset with 5 sets of 10 Bent Over DB Rows, med-heavy.
Tri Modal Conditioning, Mid Duration
“Mordor”
AMRAP 12
100m Run
10 Wall Balls
10 Push-Ups
Workout for 07/22/2019 Read More »
Tri Modal Conditioning, Long Duration
“Money Bags”
For Time
Teams of 3
800m Burden Run
75 Box Jump Overs
50 Clean & Jerks
15 Rope Climbs
50 Clean & Jerks
75 Box Jump Overs
800m Burden Run
Workout for 07/20/2019 Read More »
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
Workout for 07/19/2019 Read More »
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
Workout for 07/18/2019 Read More »
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
Workout for 07/17/2019 Read More »
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
Workout for 07/16/2019 Read More »
Monostructural / Weightlifting Conditioning, Mid Duration
“Nancy”
3 Rounds for Time
400m Run
15 Overhead Squats
Workout for 07/15/2019 Read More »
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
Workout for 07/13/2019 Read More »
