Gymnastics Conditioning/ Strength Development
Every 20 seconds until failure (choose only one of the following):
Level 1: 1 3/3 leg-assisted pullup
Level 2: 1 strict pull-up
Level 3: 1 strict muscle-up
Workout for 8/23/2017 Read More »
Weightlifting Strength Developm Deload Week
Every 2:00 for 8 total sets:
2 back or front squats
Workout for 8/22/2017 Read More »
Monostructural/Odd Object Skill Development
Sled push POP:
-Hands high
-Shoulders low
-Drive forward, not up or down
Workout for 8/21/2017 Read More »
Tri-Modal Conditioning, Long- Duration
“Belchik” Hero WOD
For time, in teams of 2:
1974-meter row (buy-in)
Workout for 8/19/2017 Read More »
Weightlifting Strength Development Progressive Series
Deficit Sumo or Conv Deadlift
1–1–1–1–1–1–1–1
Climbing. Boys on 35, girls on 25. Work to 1RM.
Workout for 8/18/2017 Read More »
Tri-Modal Conditioning, Long- Duration
“Ed B”
AMRAP 22:
8 candlesticks
16 sumo deadlift high pulls
8 power cleans
16 pull-ups
Workout for 8/17/2017 Read More »
Weightlifting/Gymnastics Conditioning, Mid-Long Duration
“Thrill Ride”
8 rounds for time:
7 front squats
4 wall walks
Workout for 8/16/2017 Read More »
Tri-Modal Conditioning, Short/ Sprint to Mid-Duration
“Helen” Benchmark WOD
3 rounds for time:
400-meter run
21 kettlebell swings
12 pull-ups
Workout for 8/15/2017 Read More »
Weightlifting Strength Development Progressive Series
Pause Back or Front Squats
5–3–3–1–1–1–1–1
Climbing. 1-sec pause at bottom. Work to a max.
Workout for 8/14/2017 Read More »
Tri-Modal, Long Duration (Repeated Sprint Intervals)
“Aaron 2.0”
AMRAP 25, in teams of 2:
25 double-unders
10 goblet lunges
10 calorie row
10 burpees
Workout for 8/12/2017 Read More »
