Monostructural/Gymnastics Conditioning, Long-Duration

“Yosemite Sam”
For time,
400-meter run
40 pull-ups
300-meter run
30 pull-ups
200-meter burden run
20 pull-ups
100-meter burden run
10 pull-ups 

Tri-Modal Conditioning, Long- Duration

AMRAP 7:
Double-dumbbell thrusters
3 minutes to rest, record scores

Weightlifting Strength Developm Progressive Series- Week 2 of 3

Pause Back or Front Squats
2–2–2–2–2–2–2–2 

Climbing. 1-sec pause at bottom. Work to 2RM. 

Gymnastics Development, Intervals

EMOM 9, 20 seconds each:
Min A: Pull-ups, strict
Min B: Hollow body hold
Min C: Ring dips, strict 

Monostructural Conditioning, Sprint Intervals

AMRAP 15, in teams of 2:
Partner A sprints 100 meters
Partner B sprints 100 meters
30 seconds of rest

Gymnastics Conditioning, Short- Mid Duration

“Ready Aim Fire”
15 rounds for time:
6 pistols, alternating
6 toes to bar

Tri-Modal Conditioning, Long

For Micah Coad, “Dallas 5”

AMRAP 5:
Burpees

1 minute rest, record scores

Weightlifting Strength Development

Deficit Conv or Sumo Deadlifts
3–3–3–3–3–3–3–3

Tri-Modal Conditioning, Long- Duration (Benchmark)

“Jenny” Hero Workout
AMRAP 20:
20 overhead squats
20 back squats
400-meter run

Weightlifting Strength Development

Pause Back or Front Squats
3–3–3–3–3–3–3–3

Gymnastics Conditioning, Sprint Intervals

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

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Yahilin”
AMRAP 14:
6 calorie row or bike
2 rope climbs
2 squat snatches, heavy

Weightlifting Strength Re-Test for Progress

Power or Squat Clean to 1RM.
3–3–3-1–1–1–1–1–1
Climbing. Rest as needed betw sets. Find & record a 1-rep max. 

Gymnastics/Weightlifting Conditioning, Long-Duration

From 0-5:00,
AMRAP 5:
1-2-3-4-5 etc rep rounds:
Single-ring ring row, in hollow
Shoulder press
2:00 rest & record scores

Weightlifting Strength Re-Test for Progress

Back or Front Squat- to 1RM.
5–5–3–3-1–1–1–1–1
Climbing. Rest as needed betw sets. Find & record a 1-rep max. 

Monostructural/Weightlifting Conditioning, Mid-Long Duration

“Ball or Nothing”
For time, 5 rounds:
300-meter run
200-meter run with med-ball 10 power snatches

Gymnastics Conditioning, Mid-Long Duration

“Monkey Business”
For time, in T2, Murph-style:
   25 rig flips
   30 rope climbs
   150 sit-ups on GHD

Conditioning, Mid-Long Duration

“CrossFit Triathlon”

For time,
   Row 1 mile, rest 3:00
   Run 1 mile, rest 3:00
   Bike 1 mile, done!

Test for Progress

Conv or Sumo Deadlift- to 1RM.

  5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed betw sets. Find & record a 1-rep max.

“The Educator”

AMRAP 21, in teams of 2:
   21 hang power snatches
   81 double-unders
   21 pull-ups
   81 double-unders
   21 1-arm overhead lunges
   81 double-unders
   21 toes to bar