Workout for 05/20/2019

Strength Development

  Tempo Back or Front Squats

  Set 1: 1 x 48%

  Set 2: 1 x 50%

  Set 3: 1 x 52%

  Set 4: 1 x 54%

  Set 5: 1 x 56%

  Set 6: 1 x 58%

  Set 7: 1 x 60%


Weightlifting / Gymnastics Conditioning, Mid Duration/Sprint Intervals

  “It Gets Better”

  AMRAP 4

  9 Front Squats

  7 Over Bar Burpees

  5 S2OH

  Rest 4 min.

  AMRAP 3

  7 Front Squats

  5 Over Bar Burpees

  3 S2OH

Workout for 05/15/2019

Weightlifting / Monostructural Conditioning, Long Duration / Sprint Intervals

  “Sleep Walk”

  Teams of 3,

  AMRAP 7

  Buy in: 100/80 Cal Assault Bike

  Max Overhead Squats

  Rest 3:00

  AMRAP 6

  Buy in: 75/60 Cal Assault Bike

  Max Hang Squat Cleans

  Rest 3:00

  AMRAP 5

  Buy in: 50/40 Cal Assault Bike

  Max Thrusters

Workout for 05/10/2019

Weightlifting Strength Development, Hypertrophy Focus Wk. 4 of 6

  Back or Front Squat  

  Load:

  Set 1: 10 reps @ 63-65%    

  Set 2: 10 reps @ 63-65%    

  Set 3: 10 reps @ 63-65%    

  Set 4: 7 reps @ 72-75%    

  Set 5: 7 reps @ 72-75%

Odd Object Conditioning, Mid Duration

  “Strong Person”

  AMRAP 8

  50m Farmers Carry

  20 Single Arm KB Snatches