Uncategorized

Strength Test

  Push Press

  Find a 3RM

Gymnastics / Weightlifting Conditioning, Mid Duration

  “Grinder”

  AMRAP 12

  18 Wall Balls

  12 Box Jumps

  6 Devil’s Press

Strength Development

  Conventional or Sumo Deadlift

  5 sets on the 3:00:

  Set 1: 3 reps at 60% of 1RM DL

  Set 2: 3 reps at 65 – 70%

  Set 3: 3 reps at 70 – 75%

  Set 4 & 5: Build to a heavy triple.

Weightlifting / Gymnastics Conditioning, Short/Sprint Duration

  “Bop It”

  3 Rounds For Time:

  9 Over Bar Burpees

  6 Handstand Push-Ups

  3 Deadlifts

Strength Development, Hypertrophy Focus, Wk 3 of 6
  Back or Front Squat

  Load:

  Set 1: 10 reps @ 60-63%    

  Set 2: 10 reps @ 60-63%    

  Set 3: 10 reps @ 60-63%    

  Set 4: 7 reps @ 70%    

  Set 5: 7 reps @ 70%

Weightlifting / Odd Object Conditioning, Mid Duration

 “Gunz & Bunz”

  AMRAP 10

  4 DB Hang Power Clean

  8 DB Front Squat

  12 Alternating DB Farmer’s Carry Lunges

Pose Running Drill

-2 Leg Hops

-Skip

– Toes In-and-Out

– Criss Cross

– Side-To-Side Pendulum

– Front-To-Back Pendulum

– Twist

– 2 Leg Hops Backwards

Monostructural Conditioning, Sprint Intervals

  “Boat Race”

  3 Rounds for Time:

  500m Row

  400m Run

  Rest 3 min.

Gymnastics Conditioning, Long Duration

  “Cinder”

  AMRAP 30:

  Teams of 2,

  10 Air Squats

  8 Sit-Ups

  6 Push-Ups

  4 Pull-Ups

Tri Modal Conditioning, Long-Duration
“Skippin’”
AMRAP 25

Teams of 2,

15 Wall Balls

20 Double Unders

25 KB Swings, American

20 Double Unders

15 Box Jumps

Weightlifting Strength / Skill Development

  Touch and Go Squat Clean

  3 – 3 – 3  – 3 – 3

Weightlifting / Monostructural Conditioning, Mid Duration
  “Savage”

  AMRAP 12

  20/15 Cal Row

  Then 3 Rounds of,

  3 Power Clean

  3 Front Squat

  3 Jerks

Gymnastics Strength Development

  Every 1:30 for 9 min.

  A: 3-5 Strict Pull-Ups (Weighted if possible)

  B: 3-5 Strict HSPU (Deficit if possible)

Gymnastics Conditioning, Short – Mid Duration
  “It’s Complicated”

  AMRAP 10

  12 GHD Sit-Ups

  9 Pull-Ups

  6 Push-Ups

Odd Object Strength / Skill

  Turkish Get Ups, guided

  Start light, working up in weight. Prioritize movement over load. Aim to complete 5 reps per arm in 10 min.

Gymnastics / Weightlifting Conditioning, Mid Duration

  “Step Down”

  4 Rounds for time,

  30 Sumo Deadlift High Pull

  140’ Walking BW Lunge

Gymnastics / Monostructural Conditioning, Long Duration

  “Tip Toe”

  For Time:

  21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of,

  Toes To Bar

  Burpees

*Every round begins with a 200m run.