Gymnastics Skill Development

   Muscle-Up Skill Development

   Tier 1: Transition Drills

   Tier 2: High Ring Drills

   Tier 3: Multiple Reps or Strict Work

Tri Modal Conditioning, Mid Duration

   “Heavens to Betsy”

   AMRAP 16

   50/40 Cal Assault Bike

   50 Wall Balls 

   10 Muscle Ups

Weightlifting Strength Development

   Back or Front Squat

   5 - 5 - 3 - 3 - 1 - 1 - 1 - 1

Weightlifting / Gymnastics Conditioning, Short - Mid Duration

   “Swing Set”

   For Time

   30 - 20 - 10

   Kettlebell Swing, American

   Burpee

Monostructural Conditioning, Long Duration
   “Driveee”

   For Time

   Teams of 3

   15/12 Mile Assault Bike

   15 x 100m Run

   15000/1200m Row

All work divided. 

Weightlifting Strength Development

   In time remaining, work up to a heavy, but sub-maximal Clean. 

 * This can be any style clean.

Weightlifting / Gymnastics Conditioning, Sprint Intervals

   “Work Day”

   EMOM 20

   :25 work / :35 rest

   Sled Push, Low Handle

   Box Jumps

   Lunges w/ 2x DBs

   Bench Press

Gymnastics Skill Development

   Rope Climb Practice

Tri-Modal Conditioning, Mid Duration

   “Drop It”

   AMRAP 14

   Teams of 2

   7 Burpee Box Jump Overs

   7 Push Press

   20 Double Unders

Weightlifting / Monostructural Conditioning, Mid Duration

   “Lift It”

   AMRAP 10

   Teams of 2

   Tire Flips

* Every 2:00, do a team 100m run.

Weightlifting Strength Development

   Back, Front, or Overhead Squat

   Work up to a heavy, but submaximal 3 rep w/ :02 pause at the bottom. 

   Tempo 02x0

Weightlifting / Gymnastics Conditioning, Short-Mid Duration

    “Ranch Dressing” 

   4 Rounds for Time

   6 DB Turkish Get-Ups

   6 DB OH Squats

   :20 Wall Sit

Gymnastics Conditioning, Short Duration

   “Team Series”

   AMRAP 7

   Teams of 2

   Synchro Burpees

Gymnastics Conditioning, Mid Duration

   “Sixxer”

   AMRAP 15

   30 Bar/Parallette Hops

   20 Hollow Rocks

   10 Candlesticks

   5 Pull-Ups

Rest 1:00 between rounds.

Tri Modal Conditioning, Long Duration

   “Hamrick”

   For Time

   Teams of 2

   100 Wall Balls, Partner holds bottom of a squat.

   200m Team Run

   100 Box Jumps, Partner hangs from pull-up bar or rings

   200m Team Run

   100 Sit-Ups, Partner holds plank

   200m Team Run

   100 Partner Deadlifts

Tri Modal Conditioning, Short Duration

   “Second Serving”

   AMRAP 14

   Teams of 2

   Buy In: 2500m Row (Alternating every 250m)

  Then

   1:1 Rounds

  3 Burpees to Plate

  6 Plate Ground to Overhead

9 Overhead Plate Lunge

Odd Object Strength Development

   Sled Push

   50m

Challenge Ab Work

Complete 50 banded oblique twists each side. Hold the last rep for :30.

Weightlifting Strength Development

   Thruster

 2 - 2 - 2 - 2 - 2

Gymnastics / Weightlifting Conditioning, Short Duration

   “Fran”

   21 - 15 - 9

   Thrusters 

   Pull-Ups

Challenge Ab Work

3 x 10-12

Candlesticks

Russian Twists

V-Ups

Gymnastics Strength Development

   <3 Strict Pull-Ups

   :03 minimum negatives

   Set 1: 3

   Set 2: 8

   Set 3: 5

   Set 4: 5

   Set 5: 8

   >3 Strict Pull-Ups

   Strict Pull-Ups

   Set 1: 50%

   Set 2: 70%

   Set 3: 50% 

   Set 4: 50%

   Set 5: Max Effort

Tri Modal Conditioning, Mid Duration

   “CFE 081519”

   2 Rounds For Time

   40 Double Unders

   20 Toes To Bar

   10 Power Cleans

Challenge Ab Work

4 x 6

Heavy Turkish Get-Ups

Superset w/

:45 Plank Pull-Throughs

Weightlifting Strength Development

   Every 1:30 for 15

   A: 2 Front Squats

   B: 4 Back Squats

Gymnastics Conditioning, Long Duration

   “Drop It Like It’s Hot”

   4 Rounds For Time

   25 Air Squats

   15 Burpees 

   1’ rest b/w rounds.

Challenge Ab Work

8 rounds, :20 on / :10 off

Barbell Toe Taps

Weightlifting Strength Development

   Conventional or Sumo Deadlift
   3 - 3 - 3 - 3 - 3

Monostructural / Weightlifting Conditioning, Short Duration

   “Swing Life Away”
   2 Rounds For Reps

   2’ Max Cal Machine

   2’ Max KB Swings, American

   2’ Rest

Challenge Ab Work

Accumulate 5 min in a weighted plank. 5 burpees every break.

Tri Modal Conditioning, Long Duration

   “Pick Me Up”

   AMRAP 20 

   Teams of 2

   200m Buddy Carry

   5 Rope Climbs

   10 Squat Snatch

Challenge Ab Work

2 Rounds

75 Crunches w/ plate overhead

50 Leg Raises w/ plate overhead

25 Feet anchored sit-ups

Tri Modal Conditioning, Long Duration

   “A Little of Everything” 

   Teams of 2

   For Time

   20 Alternating 100m Sprints

   100 Overhead DB Lunges

   50 Synchronized Burpees

   Rest 2 min

   AMRAP 6

  Max Calorie Assault Bike

Gymnastics Strength Development

   < 3 Strict Pull-Ups

   :03 minimum negatives

   Set 1: 2

   Set 2: 6

   Set 3: 4

   Set 4: 4

   Set 5: 6

   > 3 Strict Pull-Ups

   Strict Pull-Ups

   Set 1: 40%

   Set 2: 60%

   Set 3: 40% 

   Set 4: 40%

   Set 5: Max Effort

Tri Modal Conditioning, Mid-Long Duration

   “Everlast” 

   5 Rounds for Time

   5 Handstand Push-Ups

   15 Russian Kettlebell Swings

   25 Double Unders

Weightlifting Strength Development

   Overhead Squat

   1 - 1 - 1 - 1 - 1

Weightlifting / Gymnastics Conditioning, Mid Duration

   “CFE 080819”

   AMRAP 11

   1 Overhead Squat

   2 Muscle-Ups

   2 Overhead Squats

   4 Muscle-Ups

   3 Overhead Squats

   6 Muscle-Ups

   Etc.

Weightlifting Strength Development

   Conventional or Sumo Deadlift

   1: 40% x 5

   2: 45% x 5

   3: 50% x 5

Weightlifting / Gymnastics Conditioning, Short Duration

   “Level 2” 

   For Time

   20 - 15 - 10 - 5

   Power Cleans

   Burpees Over Bar

Weightlifting Strength Development 

   Every 1:30 for 15

   A: 3 Front Squats

   B: 6 Back Squats

Load: 68% 1RM Back Squat

Monostructural Conditioning, Sprint Duration

   “Death by Sprints”

   EMOM until failure

   10m Shuttle Sprint

Weightlifting / Gymnastics Conditioning, Long Duration

   “CFE 080519”

   AMRAP 17

   Teams of 3

   A: Overhead Barbell Hold

   B: Kettlebell Front Rack Hold

   C: Max Push-Ups

Weightlifting Strength Development

   Push Press

   3 - 3 - 3 - 3 - 3