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Skill Work
Tire Burpees:

One tire burpee will be…

Chest and thighs to floor, return to feet, jump into tire, then jump out of tire. 1 rep.

Skill Work
Low Ring Drills

-T’s
-I’s
-Y’s
-Support Hold
-Presses from bottom of push-ups

Weightlifting Strength Develop. Progressive Series – Week 9 of 12
Back or Front Squats:

Load:
Set 1: 5 x 72%
Set 2: 5 x 80%
Set 3: ME x 90%

Rest as needed between sets. As many reps as able on final set.

Monostructural/Gymnastics Conditioning, Mid-Duration
“SZ”

AMRAP 14:
400-Meter Run
4 Rope Climbs

RC: SC= Ground to Stand to Ground, RX= Male top green/Females bottom green tape, RX+= I-Beam

Rest 2 minutes

Weightlifting Strength Develop. Progressive Series – Wk. 10 of 12
Shoulder or Push Press

Load:
Set 1: 5 x 72%
Set 2: 5 x 80%
Set 3: ME x 90%

Weightlifting Strength Development
12 minutes to work to:

Heavy single Clean & Jerk 

Gymnastics Conditioning, Sprint Intervals
On a 20 Minute Clock, 

Tabata Intervals, in teams of 2:
Push-ups in parallettes
Jumping air squats
Shoot-thrus in parallettes
Battle ropes
Tricep dips in parallettes

Monostructural/Weightlifting Conditioning, Mid-Long Duration
“Ashley Moorman”

In Teams of 2,

10 Rounds for Time:
20/15 Cal Row
8 DB Hang Squat Clean 
6 DB Shoulder-to-Overhead

Rowing: RX+=25/18 cals
Load: SC=light, RX=2×40/30, RX+=2×60/40

Tri-Modal Conditioning, Long-Duration
“Fight Gone Bad” Benchmark

3 Rounds for Max Total Reps
1:00 working intervals of:

Wall Balls 
Sumo Deadlift High-Pull
Box Jumps
Push Press
Calories on Rower

WB: SC=light-medium, RX=20/14, RX+=30/20
SD: SC=empty bar, RX=75/55, RX+=105/70
BX: SC=light and fast, RX=24/20, RX+=30/24
PP: SC=empty bar, RX=75/55, RX+=105/70

Weightlifting Strength Develop. Progressive Series – Week 9 of 12
Shoulder or Push Press:

Load:
Set 1: 5 x 70%
Set 2: 5 x 78%
Set 3: ME x 88%