Uncategorized

Gymnastics / Monostructural Conditioning, Long Duration

  “Murph”

  For Time:

  1 Mile Run

  100 Pull-Ups

  200 Push-Ups

  300 Air Squats

  1 Mile Run

Strength Development

  3 Pause Clean, Any Style

  2 – 2 – 2 – 2 – 2

Weightlifting / Monostructural Conditioning, Mid Duration

  “Habanero”

  9 Rounds For Time

  Teams of 3,

  10/8 Calorie Machine

  1 Clean & Jerk

  200m Sprint

Odd Object Strength Development

  Sled Push

Weightlifting / Gymnastics Conditioning, Short-Mid Duration

  “Hell’s Bells”

  For Time

  12 – 9 – 7

  Thrusters

  Box Jumps

  Rest 3 min.

  9 – 7 – 5

  Thrusters

  Box Jumps

  Rest 3 min.

  7 – 5 – 3

  Thrusters

  Box Jumps

Weightlifting / Gymnastics Strength Development

  EMOM 10

  1. :30 Barbell Good Mornings

  2. :30 Russian Twists

Weightlifting / Gymnastics Conditioning, Mid Duration

  “Annie’s Ham”

  10 – 20 – 30 – 40 – 50

  Sit-Ups

  25 – 20 – 15 – 20 – 5

  Deadlifts

Gymnastics / Monostructural Conditioning, Long Duration

  “Murph Test”

  AMRAP 30

  400m Run

  5 Rounds of “Cindy”

     5 Pull-Ups

     10 Push-Ups

     15 Air Squats

Gymnastics / Monostructural Conditioning, Long Duration

  “‘Nastic Heart”

  EMOM 24

  1. :30 Cal Assault Bike

  2. :30 Handstand Hold

  3. :30Double Unders

  4. :30 Hollow Hold

Strength Development

  Tempo Back or Front Squats

  Set 1: 1 x 48%

  Set 2: 1 x 50%

  Set 3: 1 x 52%

  Set 4: 1 x 54%

  Set 5: 1 x 56%

  Set 6: 1 x 58%

  Set 7: 1 x 60%

Weightlifting / Gymnastics Conditioning, Mid Duration/Sprint Intervals

  “It Gets Better”

  AMRAP 4

  9 Front Squats

  7 Over Bar Burpees

  5 S2OH

  Rest 4 min.

  AMRAP 3

  7 Front Squats

  5 Over Bar Burpees

  3 S2OH

Weightlifting / Gymnastics Conditioning, Long-Duration
“How Many?!”
20 Rounds For Time

Teams of 2,

5 Pull-Ups

10 Box Jumps

15 KB Swings, American

Weightlifting Strength Development, Hypertrophy Focus, Wk. 5 of 6

Back or Front Squat
10 – 10 – 7 – 7 – 7

Gymnastics / Monostructural Conditioning, Long Duration

“Cement Mixer”

Every 3:00 for 15

300m Run

12 Toes To Bar

Weightlifting Skill Development

  Bench Press

  5 – 5 – 5 – 5 – 5

Weightlifting / Gymnastics Conditioning, Mid Duration / Sprint Intervals

“The Chief”

5 x AMRAP 3

3 Power Clean

6 Push-Ups

9 Air Squats

Rest 1 min.