Weightlifting Strength Development
On a 15:00 clock…
Establish a 10RM Front Squat.
Weightlifting / Gymnastics Conditioning, Mid Duration
“Run The Jewels”
20 Front Squat
40 Sit-Up
40 Lunges
15 Front Squats
30 Sit-Ups
30 Lunges
10 Front Squats
20 Sit-Ups
20 Lunges
10 Front Squats
Workout for 10/14/2019 Read More »
Monostructural / Weightlifting Conditioning, Long Duration
“Ride Or Die”
For Time:
Teams of 4
2,000m Row
1,600m Run
150 Clean & Jerks
Workout for 10/12/2019 Read More »
Weightlifting Strength Development
5 – 5 – 5 – 5 – 5
Back Squat
Monostructural Conditioning, Short Duration
AMRAP 2
Max Calorie Assault Bike
Cool Down
3 Sets w/ a Partner
Alternate 1:00 Slow Bike or Row with 1:00 Flow Stretching
Workout for 10/11/2019 Read More »
Weightlifting Strength Development
2 TNG Power Cleans
Gymnastics / Weightlifting Conditioning, Short Duration
“Purple People Eater”
For Time
22 – 16 – 10
Burpees
Power Cleans
Workout for 10/10/2019 Read More »
Monostructural Conditioning Test for Progress
On a 12:00 Clock
Run 1 Mile
With time remaining, max cals on a machine.
Gymnastics Conditioning, Mid Duration
“Vestibule”
AMRAP 12
6 Strict Pull-Ups
12 Hand Release Push-Ups
18 Sit-Ups
Workout for 10/09/2019 Read More »
Weightlifting / Monostructural Conditioning, Long Duration
“Banana Split”
EMOM 21
Min 1: 12 Alt. DB Split Snatch
Min 2: 12/10 Cal Assault Bike
Min 3: Max Unbroken Wall Balls
Workout for 10/08/2019 Read More »
Weightlifting Strength Development
Deadlift
3 – 3 – 3 – 3 – 3
Monostructural / Weightlifting Conditioning, Short – Mid Duration
“Rump-a-Dump”
For Time
Buy In:
200m Run
3 Rounds
15 Deadlifts
50 Double Unders
Cash Out:
200m Run
Workout for 10/07/2019 Read More »
Weightlifting Strength Development
Build up to a moderately heavy and unbroken complex of…
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Monostructural / Weightlifting Conditioning, Long Duration
“Benchwarmers”
3 Rounds for Time
Teams of 3
100 Calorie Row
50 Bench Press
400m Team Run
Workout for 10/05/2019 Read More »
Weightlifting Strength Development
Build up to a moderately heavy and unbroken complex of…
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Workout for 10/04/2019 Read More »
Monostructural / Weightlifting Conditioning, Long Duration
“Cyclone”
E2MOM 20
Interval 1: Row 500/400m
Interval 2: 12 Burpee Over Bar + 6 TNG Power Snatch
Workout for 10/03/2019 Read More »
