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Tri-Modal Conditioning, Long- Duration

“One More Beer” For time,
50 squat cleans
1 rope climb
50 overhead squats
1 rope climb
50 pull-ups
1 rope climb

Weightlifting Strength Developm Progressive Series- Week 3 of 4

Back or Front Squats:
5 sets of 5 reps

Weightlifting/Gymnastics Conditioning, Short-Mid Durat

“Julia” (aka Julia/Halloween 16)

AMRAP 7:
31 deadlifts
31 thrusters
3 minutes’ rest, then:

Monostructural/Gymnastics Conditioning, Long-Duration

“Run Around the Park” AMRAP 25:
In teams of 3:
400-meter run, together
100 butterfly sit-ups, divided
100-meter wheelbarrow walk

Weightlifting/ Gymnastics Movement Skill Development

Overhead lunges
Burpees to plate
Hollow pull-ups

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.

Weightlifting/ Odd Object Skill Development

Accum. 30-45 WB in warmup.

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Shoulder or Bench Press:
5 sets of 5 reps.

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Back or Front Squats:
5 sets of 5 reps.

After-Hour Accessory Exercise

Accuracy: Lacrosse ball bowling! Stand up foam rollers on one end of the gym. From the opposite end, try to roll a lacrosse ball and knock down the foam rollers.