Uncategorized

Monostructural / Weightlifting Conditioning, Long Duration

   “Guacamole” 

   3 Round for Reps

   1:30 Cal Machine

   1:30 Wall Balls

   1:30 KB Swing, Russian

   1:30 Double Unders
   Rest 2:00 b/w rounds.

Tri Modal Conditioning, Long Duration

   “Team Recovery”

   In Teams of 2

   AMRAP 15

   Partner 1: Row for Cals

   Partner 2: 5 DB Bent Over Rows + 10 Up-Downs + 15 Plate GTOH

   Rest 2:00

   AMRAP 15

   Partner 1: Assault Bike for Cals

   Partner 2: 5 Push-Ups + 10 Box Step-Ups + 15 Air Squats

Weightlifting Strength Development

   Power Snatch

   5 – 5 – 5

Weightlifting / Gymnastics Conditioning, Mid Duration

   “Power Plus Amanda”

   11 – 9 – 7 – 5

   Power Snatch

   Bar Muscle-Up

Weightlifting Strength Development
In 12:00, work up to and establish a 10RM Push Press.

Gymnastics / Weightlifting Conditioning, Mid Duration

   “Over The Moon”

   Every 4:00 for 16:00

   15 Burpee Over Bar

   20 Push Press

   30 Box Jump

Tri Modal Conditioning, Long Duration

   “The Long Road Home”

   EMOM 24 

   Min 1: 2-3 Front Squats

   Min 2: 12/10 Cal Assault Bike

   Min 3: 2-3 Rope Climbs

   Min 4: :45 Plank Hold

Weightlifting / Monostructural Conditioning, Long Duration

   “Partners in Crime”

   In Teams of 3

   AMRAP 10

   Max Bench Press

   Rest 3:00

   AMRAP 10

   Max 100m Sprints

   Rest 3:00

   AMRAP 10

   Max DB Lunge Thrusters

Tri Modal Conditioning, Long Duration

   “Evil 13”

   For Time

   800m Run

   13 DB Push Press

   13 DB Clean

   13 Box Jumps

   400m Run

   13 DB Push Press

   13 DB Clean

   13 Box Jumps

   200m Run

   13 DB Push Press

   13 DB Clean

   13 Box Jumps

Tri Modal Conditioning, Long Duration

   “Recover”

   EMOM 10

     M1: AMRAP of 10 Double Unders + 10 DB Snatch 

      M2: Row or Bike, moderate effort

   Rest 3:00

   EMOM 10

   M1: AMRAP of 5 MedBall Cleans + 5 MedBall Shoulder Press

    M2: Row or Bike, moderate effort. 

Weightlifting Strength Development

   Power Clean

   3 – 3 – 3 – 3 – 3

Weightlifting / Gymnastics Conditioning, Short – Mid Duration

   “Eliza-Plus”

   For Time

   27 – 21 – 15 – 9

   Power Clean

   Hand Release Push-Up

Monostructural / Gymnastics Conditioning, Long Duration 

   “The More the Merrier”

   AMRAP 20

   400m Row/Run

   15 Burpees

   10 Pull-Ups