Uncategorized

Gymnastics Strength Development

  EMOM 8

  3-6 Pull-Ups, strict

Weightlifting / Monostructural Conditioning, Mid Duration

  “Tater Tots”

  3 Rounds for time:

  Teams of 3

  75 KB Taters

  75/60 Cal Assault Bike

Weightlifting Strength Development

  Back or Front Squat

  Set 1: 50% x 6

  Set 2: 65% x 3

  Set 3: 50% x 6

  Set 4: 70% x 3

  Set 5: 50% x 6

  Set 6: 75% x 3

Weightlifting Conditioning, Short Duration

  “Grace”

  For Time:

  30 Clean & Jerks

Gymnastics / Monostructural Conditioning, Long Duration

  “Philly”

  3 Rounds for time:

  200m Run

  25 Sit-Ups

  25 Pull-Ups

  200m Run

  Rest 1:00

Weightlifting Skill/Strength Development
  Single KB or DB Overhead Squat

Odd Object / Monostructural Conditioning, Long-Duration

  “I’m On A Boat”

  AMRAP 18

  Teams of 3,

  Partner 1: 150m Farmer’s Carry

  Partner 2: Row for Calories

Partner 3: Rest

Weightlifting / Gymnastics Conditioning, Short-Mid Duration

  “Midline Showdown”

  For Time

  25 – 20 – 15 – 10 – 5 rep rounds of
  GHD Sit-Ups

  Thrusters

Weightlifting Accessory Strength

  EMOMr 12

  Minute 1: Barbell Glute Bridge x 5 reps

  Minute 2: Band Pull-Aparts x 15-20 reps

Weightlifting / Gymnastics Conditioning, Mid Duration

  “Joker”

  For time:

  1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 reps rounds of Toes To Bar

  10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 rep rounds of  Deadlift

Weightlifting Strength Development

  Front or Back Squat

  Set 1 – 70% x 6

  Set 2 – 75% x 3

  Set 3 – 70% x 6

  Set 4 – 80% x 3

  Set 5 – 70% x 6

  Set 6 – 85% x 3

Weightlifting / Gymnastics Conditioning, Short Duration

  “Bean Dip”

  3 rounds for time

  5 Squat Cleans

  10 Over Bar Burpees

Weightlifting / Gymnastics Conditioning, Mid Duration

  “Young & Free”

  AMRAP 5

  22 Wall Balls

  12 Pull-Ups

  Rest 2 minutes

  AMRAP 5

  16 Wall Balls

  6 Muscle-Ups

Weightlifting Strength Development

  Shoulder or Bench Press
  Set 1 – 75% x 5

  Set 2 – 85% x 3

  Set 3 – 95% x 1+

Tri-Modal Conditioning, Long Duration

  “Team Work”

  Teams of 3

  AMRAP 4

  Relay down and back bear crawls

  Rest 1 minute

 

 AMRAP 4

  Relay down and back overhead DB walk

  Rest 1 minute

 

 AMRAP 4

  Relay 50m sprint

Tri-Modal Conditioning, Mid Duration

  “Buddy System”

  For Time:

  800m Run, together

  20 Clean & Jerks, divided

  15 Over Bar Burpees, synchro

  20 Snatches, divided

  15 Over Bar Burpees, synchro