Weightlifting Strength Development

  Back or Front Squat

  Set 1: 50% x 6

  Set 2: 65% x 3

  Set 3: 50% x 6

  Set 4: 70% x 3

  Set 5: 50% x 6

  Set 6: 75% x 3

Weightlifting Conditioning, Short Duration

  “Grace”

  For Time:

  30 Clean & Jerks

Gymnastics / Monostructural Conditioning, Long Duration

  “Philly”

  3 Rounds for time:

  200m Run

  25 Sit-Ups

  25 Pull-Ups

  200m Run

  Rest 1:00

Weightlifting Skill/Strength Development
  Single KB or DB Overhead Squat

Odd Object / Monostructural Conditioning, Long-Duration

  “I’m On A Boat”

  AMRAP 18

  Teams of 3,

  Partner 1: 150m Farmer’s Carry

  Partner 2: Row for Calories

Partner 3: Rest

Weightlifting / Gymnastics Conditioning, Short-Mid Duration

  “Midline Showdown”

  For Time

  25 - 20 - 15 - 10 - 5 rep rounds of
  GHD Sit-Ups

  Thrusters

Weightlifting Accessory Strength

  EMOMr 12

  Minute 1: Barbell Glute Bridge x 5 reps

  Minute 2: Band Pull-Aparts x 15-20 reps

Weightlifting / Gymnastics Conditioning, Mid Duration

  “Joker”

  For time:

  1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps rounds of Toes To Bar

  10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 rep rounds of  Deadlift

Weightlifting Strength Development

  Front or Back Squat

  Set 1 - 70% x 6

  Set 2 - 75% x 3

  Set 3 - 70% x 6

  Set 4 - 80% x 3

  Set 5 - 70% x 6

  Set 6 - 85% x 3

Weightlifting / Gymnastics Conditioning, Short Duration

  “Bean Dip”

  3 rounds for time

  5 Squat Cleans

  10 Over Bar Burpees

Weightlifting / Gymnastics Conditioning, Mid Duration

  “Young & Free”

  AMRAP 5

  22 Wall Balls

  12 Pull-Ups

  Rest 2 minutes

  AMRAP 5

  16 Wall Balls

  6 Muscle-Ups

Weightlifting Strength Development

  Shoulder or Bench Press
  Set 1 - 75% x 5

  Set 2 - 85% x 3

  Set 3 - 95% x 1+

Tri-Modal Conditioning, Long Duration

  “Team Work”

  Teams of 3

  AMRAP 4

  Relay down and back bear crawls

  Rest 1 minute

 AMRAP 4

  Relay down and back overhead DB walk

  Rest 1 minute

 AMRAP 4

  Relay 50m sprint

Tri-Modal Conditioning, Mid Duration

  “Buddy System”

  For Time:

  800m Run, together

  20 Clean & Jerks, divided

  15 Over Bar Burpees, synchro

  20 Snatches, divided

  15 Over Bar Burpees, synchro

Weightlifting Strength Development

  Shoulder or Bench Press

  Set 1 - 70% x 3

  Set 2 - 80% x 3

  Set 3 - 90% x 3+

Weightlifting / Gymnastics Conditioning, Mid Duration

  “Toilsome”

  AMRAP 10

  12 Wall Balls

  12 Toes to Bar

  12 Med Ball Cleans

Aerobic Capacity Intervals

  Row or Assault Bike
  3 rounds:
  2:30 work
  2:30 rest
  Score: total calories

Gymnastics / Odd Object Conditioning, Short-Mid Duration

  “Lady”

  21 - 15 - 9 rep rounds of…

  KB Swings, American

  Dips

  50m Suitcase Carry after each round. Switching hands halfway through.

Weightlifting Strength Development

  Back or Front Squat

  Set 1 - 67% x 6

  Set 2 - 72% x 3

  Set 3 - 67% x 6

  Set 4 - 77% x 3

  Set 5 - 67% x 6

  Set 6 - 82% x 3

Weightlifting Conditioning, Short Duration

  “Doltish Bells”

  AMRAP 5

  4 DB Deadlifts

  3 DB Hang Power Cleans

  2 DB Thrusters

  1 Devil’s Press

Tri-Modal Conditioning, Mid Duration

  “Fritos”

  For Time:

  3 Wall Walks

  25 S2OH

  25 V-Ups

  50 Double Unders

  25 V-Ups

  25 S2OH

  3 Wall Walks

Gymnastics / Monostructural Conditioning, Long Duration

“Tabata This!”

For Reps:

  Tabata Row

  Rest 1 min.

  Tabata Squat

  Rest 1 min.

  Tabata Pull-Up

  Rest 1 min.

  Tabata Push-Up

  Rest 1 min.

  Tabata Sit-Up

Weightlifting / Gymnastics Conditioning, Long-Duration

  “Jack’s Buddy”

  AMRAP 20

  Teams of 2,

  10 Push Press

  10 KB Swings, American

  10 Box Jumps

Weightlifting Strength/Skill Development

Snatch Technique Primer

In 10:00, work up to a heavy of the following complex:

1 pause snatch deadlift (2s at knee) + 2 hang power snatch

Tri Modal Conditioning, Mid Duration
  “Penny Pincher”

  For Time:

  15 Handstand Push-Ups

  200m Med Ball Run

  30 Hang Power Snatch

  200m Med Ball Run

  15 Handstand Push-Ups

Gymnastics Skill Development

  Every 2:00 for 10

  1-3 Skin the Cats

Weightlifting / Gymnastics Conditioning, Mid Duration

“Kilimanjaro”

AMRAP 15

16 DB Front Rack Lunge

3 Rope Climbs

20/16 Cal Assault Bike

Weightlifting Strength Development

  Shoulder or Bench Press

  Set 1 - 65% x 5

  Set 2 - 75% x 5

  Set 3 - 85% x 5+

Monostructural Conditioning, Mid Duration

  “Black and Blue”

  For Time

  In teams of 2,

  Partner 1: 800m Run

  Partner 2: Row for Cals

  When Partner 1 returns from the run…

  Partner 2: 800m Run

  Partner 1: Row/Bike for Cals

Weightlifting Strength Development

  Back or Front Squats

  Set 1 - 65% x 6

  Set 2 - 70% x 3

  Set 3 - 65% x 6

  Set 4 - 75% x 3

  Set 5 - 65% x 6

  Set 6 - 80% x 3

Weightlifting / Monostructural Conditioning, Long Duration

  “Lawn Mower”

  EMOM 15

  Minute 1 - 5 Front Squats

  Minute 2 - 15 DB Bent Over Rows

  Minute 3 - 12/10 Cal Row

Gymnastics / Monostructural Conditioning, Long Duration

  “Murph”

  For Time:

  1 Mile Run

  100 Pull-Ups

  200 Push-Ups

  300 Air Squats

  1 Mile Run