Gymnastics / Monostructural Conditioning, Long Duration

   “Park It”

   For Time

   Teams of 2

   100 Pull-Ups

   100 Air Squats

   100 Sit-Ups

   100 Lunges 

   100 Push-Ups

Gymnastics / Weightlifting Conditioning, Mid Duration

   For Time

   13 - 11 - 9 - 7 - 5 - 3

   Squat Snatch

   Toes to Bar

Weightlifting Strength / Skill Development

   Snatch
   1 - 1 - 1 - 1 - 1

Weightlifting Strength Development 

   Every 1:30 for 15

   A: Front Squat x 3

   B: Back Squat x 6

Weightlifting Conditioning, Mid Duration

   AMRAP 14
   50m Farmers Carry

   10m Farmers Carry Lunge

   10 DB/KB Burpee

Weightlifting Strength Development

   Conventional or Sumo Deadlift

   Set 1: 45% x 5 

   Set 2: 55% x 3

   Set 3: 65% x 1

   Set 4: 70% x AMRAP

Gymnastics Conditioning, Long Duration
   AMRAP 12

   3 - 6 - 9 - 12 - etc. 

   Box Jump Overs

   Dumbbell Snatch

Gymnastics Strength Development 

   “Pump Sesh”

   5 sets

   5 Dumbbell Z-Press

   Rest :20
   5 Dumbbell Lateral Raises

   Rest :20

   Max Effort Chin-Ups

   Rest as needed between sets.

Gymnastics / Monostructural Conditioning, Mid Duration

   For Time

   15 - 12 - 9

   Cals on Assault Bike

   GHD Sit-Ups

   Dips

   Rest 2’ then repeat.

Monostructural / Weightlifting Conditioning, Long Duration

   “We Work”

   For Time

   Teams of 3

   Buy In:

   800m Burden Run

   Then:

   60 - 50 - 40 - 30 

   Power Cleans

   Front Squats

   Jerks

Weightlifting Strength Development

  Squat Clean

   1 - 1 - 1 - 1 - 1

Weightlifting / Monostructural Conditioning, Long Duration

   “50 First Dates” 

   AMRAP 20

   Teams of 2

   50/35 Cal Row

   50 DB Snatches
  50/35 Cal Row

   50 DB Hang Clean & Jerks

Weightlifting Skill / Strength Development

   Single DB Overhead Squat

   6 - 6 - 6 - 6 - 6

Weightlifting / Gymnastics Conditioning, Long Duration

   “Loaded”

   3 Rounds for Time

   15 Power Cleans

   15 Front Rack Lunges

   15 Push Press

   3 Rope Climbs

Weightlifting Strength Development

   Conventional or Sumo Deadlift

   Set 1: 5 x 50%

   Set 2: 5 x 57%

   Set 3: 10 x 62%

   Set 4: 10 x 62%

   Set 5: AMRAP x 62%

Tri Modal Conditioning, Mid Duration

   “Tailspin”

   AMRAP 14

   15 Thrusters

   30 Double Unders

   15 Pull-Ups

   30 Double Unders

Weightlifting / Gymnastics Conditioning, Long Duration

   “Clark Kent”

   EMOM 24

   Minute 1: 12 Sumo Deadlift High Pull

   AMRAP Plank Shoulder Taps

   Minute 2: 12 KB Swings, American

   AMRAP Mountain Climbers

   Minute 3: 6 Suitcase Deadlifts (each side) 

   AMRAP Kettlebell Toe Taps

Weightlifting Strength Development

   Every 1:30 for 15

   Odd Minutes - 3 Front Squats

   Even Minutes - 6 Back Squats

   Load: 63% 1RM Back Squat

Monostructural Conditioning, Sprint Intervals

   “AC”

   AMRAP 18

   400m Sprints

Gymnastics Strength Development 

   Level 1 (No Strict Pull-Ups) 

   5 Sets of 7-10 Banded Pull-Ups, final rep should be a struggle, but do not go to complete failure. Leave 1-2 reps in the tank. 

   Level 2 (3+ Strict Pull-Ups) 

   5 sets of 50% of max reps. 

   Superset with 5 sets of 10 Bent Over DB Rows, med-heavy.

Tri Modal Conditioning, Mid Duration

   “Mordor” 

   AMRAP 12 

   100m Run

   10 Wall Balls

   10 Push-Ups

Tri Modal Conditioning, Long Duration

   “Money Bags” 

   For Time

   Teams of 3

   800m Burden Run

   75 Box Jump Overs

   50 Clean & Jerks

   15 Rope Climbs

   50 Clean & Jerks

   75 Box Jump Overs

   800m Burden Run

Monostructural / Weightlifting Conditioning, Long Duration

   “Hodor”

   For Time

   200m Run

   20 Hang Power Snatch

   200m Run

   20 Push Press

   200m Run

   20 Hang Power Snatch

   200m Run

   20 Push Press

   200m Run

Weightlifting Strength Development
Push or Split Jerk

Weightlifting Strength Development

   Every 1:30 for 15

   Odd Minutes - 3 Front Squats

   Even Minutes - 6 Back Squats

Gymnastics / Weightlifting Conditioning, Mid Duration

   “The Club”

   AMRAP 13

   20 4-Count Flutter Kicks

   20 KB Swings, Russian

   20 Push-Ups

   20 Goblet Squat

Gymnastics Strength Development
3 Attempts at max unbroken strict pull-ups.

Tri Modal Conditioning, Mid Duration

   “Chutes and Ladders”

   AMRAP 15

   Buy In:

   Teams of 2

   100/75 Calorie Machine

   Then individually, 

   3 Wall Balls

   3 Burpees

   6 Wall Balls 

   6 Burpees

Weightlifting Strength Development

   Conventional or Sumo Deadlift 

   Sets 1 - 4: 10 reps @ 55% 1RM

   Set 5 - AMRAP @ 55% 1RM

Gymnastics / Weightlifting Conditioning, Mid Duration
   “Cheeky”

   AMRAP 10

   20 DB Farmer’s Carry Lunges

   15 Sit-Ups

   3 Devil’s Press

Monostructural / Weightlifting Conditioning, Mid Duration

   “Nancy”

   3 Rounds for Time

   400m Run

   15 Overhead Squats

Weightlifting Conditioning, Mid Duration

   “Wahoo!“

   5 Rounds For Time

   Teams of 2

   100m KB Suitcase Carry

   50 KB Swings

   25 KB S2OH

Odd Object Strength Development

Turkish Get Up
1 - 1 - 1 - 1 - 1

Weightlifting / Gymnastics Strength Development

   EMOM 12

   Evens: 0:15 Power Cleans

   Odds: 0:15 Strict Dips

Weightlifting / Monostructural Conditioning, Sprint Intervals

   “Pants on Fire”

   AMRAP 15

   7 Deadlifts

   200m Run

   Rest 1:1