Strength Development

  Conventional or Sumo Deadlift

  5 sets on the 3:00:

  Set 1: 3 reps at 60% of 1RM DL

  Set 2: 3 reps at 65 - 70%

  Set 3: 3 reps at 70 - 75%

  Set 4 & 5: Build to a heavy triple.

Weightlifting / Gymnastics Conditioning, Short/Sprint Duration

  “Bop It”

  3 Rounds For Time:

  9 Over Bar Burpees

  6 Handstand Push-Ups

  3 Deadlifts

Strength Development, Hypertrophy Focus, Wk 3 of 6
  Back or Front Squat

  Load:

  Set 1: 10 reps @ 60-63%    

  Set 2: 10 reps @ 60-63%    

  Set 3: 10 reps @ 60-63%    

  Set 4: 7 reps @ 70%    

  Set 5: 7 reps @ 70%

Weightlifting / Odd Object Conditioning, Mid Duration

 “Gunz & Bunz”

  AMRAP 10

  4 DB Hang Power Clean

  8 DB Front Squat

  12 Alternating DB Farmer’s Carry Lunges

Pose Running Drill

-2 Leg Hops

-Skip

- Toes In-and-Out

- Criss Cross

- Side-To-Side Pendulum

- Front-To-Back Pendulum

- Twist

- 2 Leg Hops Backwards

Monostructural Conditioning, Sprint Intervals

  “Boat Race”

  3 Rounds for Time:

  500m Row

  400m Run

  Rest 3 min.

Gymnastics Conditioning, Long Duration

  “Cinder”

  AMRAP 30:

  Teams of 2,

  10 Air Squats

  8 Sit-Ups

  6 Push-Ups

  4 Pull-Ups

Tri Modal Conditioning, Long-Duration
“Skippin’”
AMRAP 25

Teams of 2,

15 Wall Balls

20 Double Unders

25 KB Swings, American

20 Double Unders

15 Box Jumps

Weightlifting Strength / Skill Development

  Touch and Go Squat Clean

  3 - 3 - 3  - 3 - 3

Weightlifting / Monostructural Conditioning, Mid Duration
  “Savage”

  AMRAP 12

  20/15 Cal Row

  Then 3 Rounds of,

  3 Power Clean

  3 Front Squat

  3 Jerks

Gymnastics Strength Development

  Every 1:30 for 9 min.

  A: 3-5 Strict Pull-Ups (Weighted if possible)

  B: 3-5 Strict HSPU (Deficit if possible)

Gymnastics Conditioning, Short - Mid Duration
  “It’s Complicated”

  AMRAP 10

  12 GHD Sit-Ups

  9 Pull-Ups

  6 Push-Ups

Odd Object Strength / Skill

  Turkish Get Ups, guided

  Start light, working up in weight. Prioritize movement over load. Aim to complete 5 reps per arm in 10 min.

Gymnastics / Weightlifting Conditioning, Mid Duration

  “Step Down”

  4 Rounds for time,

  30 Sumo Deadlift High Pull

  140’ Walking BW Lunge

Gymnastics / Monostructural Conditioning, Long Duration

  “Tip Toe”

  For Time:

  21 - 18 - 15 - 12 - 9 - 6 - 3 rep rounds of,

  Toes To Bar

  Burpees

*Every round begins with a 200m run.

Strength Development, Hypertrophy Focus, Wk 2 of 6

Back or Front Squat

Load:

  Set 1: 8 reps @ 60-63%

  Set 2: 8 reps @ 60-63%

  Set 3: 8 reps @ 60-63%

  Set 4: 6 reps @ 70%

  Set 5: 6 reps @ 75%

Weightlifting / Monostructural Conditioning, Sprint Intervals

“Noiseworks”

  3 Rounds for time:

  5 Back Squats

  100m Sprint

  Rest 2 min.

Weightlifting / Gymnastics Conditioning, Mid Duration

“Friendly Fire”

For time,

In teams of 2,

200m Burden Run

50 DB Thrusters

200m Burden Run

50 Pull Ups

200m Burden Run

50 TTB

200m Burden Run

50 DB Front Squats

200m Burden Run

Monostructural Conditioning, Long Duration

“Caitlin”

For time,

1-mile Run

2,000m Row

2.5 mi Assault Bike

Weightlifting Conditioning, Short Duration

“Cheers”

AMRAP 5

10 OH Squat

20 Deadlifts

Strength Development, Hypertrophy Focus, Wk. 1 of 6

Back or Front Squat  

Load:   

Set 1: 8 reps @ 60-63%    

Set 2: 8 reps @ 60-63%    

Set 3: 8 reps @ 60-63%    

Set 4: 6 reps @ 70%

Tri Modal Conditioning, Mid Duration

“Bad Blood”
5 Rounds for Max Reps
1 min. Burpee Box Jump Over
1 min. Power Clean
1 min. Double Unders
Rest 1 min.

Gymnastics Conditioning, Mid Duration

“Skillz”

AMRAP 15
8 Muscle Ups
30 Alternating Pistols

Weightlifting / Monostructural Conditioning, Long Duration

  “Bridges”

  For time,

  In teams of 2,

  100 Snatches

Alternating 1 min. work intervals:

8/5 Cal Assault Bike

With time remaining,
Max rep snatches

Gymnastics / Monostructural Conditioning, Long-Duration

“Slap Hands”

In teams of 2,

AMRAP 6

Max Cal Bike

Rest 2 min.

AMRAP 6

Max Cal Row

Rest 2 min.

AMRAP 15

10 Burpees

15 Situps

2 D&B Bear Crawl

Gymnastics Conditioning, Long Duration

“Cindy”

  AMRAP 20

  5 Pull Ups

  10 Push Ups

  15 Air Squats

Strength Test for Progress

  In 15 minutes, work up quickly to a daily heavy or max load:

  Clean & Jerk

  Any style. Power, squat or split clean. Push or split jerk.

Weightlifting / Gymnastics Conditioning, Short Duration

“Open 13.4”

  AMRAP 7

  3 - 6 - 9 - 12 - etc. rep rounds of,

  Clean & Jerk

  Toes to Bar

Strength Test for Progress

  Conventional or Sumo Deadlift to 1RM

  5 - 5 - 3 - 3 - 1 - 1 - 1 - 1

  Rest as needed between sets. Build to and record a new 1RM.

Tri Modal Conditioning, Short/Sprint Duration

“Broke”

  Buy In: 35/20 Cal Row or Bike

  Then 4 rounds for time of,

  8 Deadlifts

  8 Box Jump Overs