Monostructural / Weightlifting Conditioning, Long Duration

   “Ride Or Die”

   For Time:

   Teams of 4

   2,000m Row

   1,600m Run

150 Clean & Jerks

Weightlifting Strength Development
   5 - 5 - 5 - 5 - 5

   Back Squat

Monostructural Conditioning, Short Duration

   AMRAP 2

   Max Calorie Assault Bike

Cool Down

   3 Sets w/ a Partner

   Alternate 1:00 Slow Bike or Row with 1:00 Flow Stretching

Weightlifting Strength Development

   2 TNG Power Cleans

Gymnastics / Weightlifting Conditioning, Short Duration

   “Purple People Eater”

   For Time

   22 - 16 - 10

   Burpees

   Power Cleans

Monostructural Conditioning Test for Progress

   On a 12:00 Clock

   Run 1 Mile

   With time remaining, max cals on a machine. 

Gymnastics Conditioning, Mid Duration

   “Vestibule”

   AMRAP 12

   6 Strict Pull-Ups

   12 Hand Release Push-Ups

   18 Sit-Ups

Weightlifting / Monostructural Conditioning, Long Duration
   “Banana Split”

   EMOM 21

   Min 1: 12 Alt. DB Split Snatch

   Min 2: 12/10 Cal Assault Bike

   Min 3: Max Unbroken Wall Balls

Weightlifting Strength Development

   Deadlift

   3 - 3 - 3 - 3 - 3

Monostructural / Weightlifting Conditioning, Short - Mid Duration

   “Rump-a-Dump”

   For Time

   Buy In:

   200m Run

   3 Rounds

  15 Deadlifts

   50 Double Unders

   Cash Out:

   200m Run

Weightlifting Strength Development

   Build up to a moderately heavy and unbroken complex of…
   3 Deadlifts

   2 Hang Power Cleans

   1 Push Jerk

Monostructural / Weightlifting Conditioning, Long Duration

   “Benchwarmers”

   3 Rounds for Time

   Teams of 3

   100 Calorie Row

   50 Bench Press

   400m Team Run

Weightlifting Strength Development

   Build up to a moderately heavy and unbroken complex of…
   3 Deadlifts

   2 Hang Power Cleans

   1 Push Jerk

Monostructural / Weightlifting Conditioning, Long Duration

   “Cyclone”
   E2MOM 20
   Interval 1: Row 500/400m

   Interval 2: 12 Burpee Over Bar + 6 TNG Power Snatch 

Weightlifting Strength Development

   Front Squat

   Build to a 3RM.

Monostructural / Weightlifting Development, Mid Duration

   “Fanny Pack”

   On a 13:00 minute clock

   In teams of 2

   150 Double Unders

   100 DB Thrusters

   150 Double Unders

   Max Front Squats

Gymnastics Skill Development

   Chest to Bar and Muscle-Up practice. 

Weightlifting / Gymnastics Conditioning, Mid Duration

   “Skills and Thrills”

   For Time

   21 - 15 - 9 

    Russian KB Swing

   Chest-to-Bar Pull-Up

    Immediately into…

   15 - 12 - 9 

   American KB Swing

   Bar Muscle-Up

Tri Modal Conditioning, Long Duration

   “The Upside Down”

   For Time

   800m Run

   30 Front Rack Reverse Lunges

   30 Handstand Push-Ups

   800m Run

   30 Front Rack Reverse Lunges

   20 Handstand Push-Ups

   800m Run

   30 Front Rack Reverse Lunges

   10 Handstand Push-Ups

Odd Object Conditioning, Long Duration

   “Tire Day”

   5 Rounds For Time

   Teams of 2

   18 Tire Flips

   30 Tire Jumps

   200 ft Bear Crawl MedBall Push

Weightlifting Strength Development

   3 Hang Power Clean

   2 Front Squat

   1 Hang Squat Clean

Weightlifting / Gymnastics Conditioning, Mid Duration

   “Lucky 6’s”

   AMRAP 12

   3 Hang Power Clean

   2 Front Squat

   1 Hang Squat Clean

   12 Toes To Bar

Weightlifting / Gymnastics Conditioning, Long Duration

   “Triple AMRAP” 

   AMRAP 7

   7 Double DB G2OH

   7 Double DB Burpee

   14 Push-Up

   Rest 3:00

   AMRAP 5 

   5 Double DB G2OH

   5 Double DB Burpee

   10 Push-Up

   Rest 2:00

   AMRAP 3

   3 Double DB G2OH

   3 Double DB Burpee

   6 Push-Up

Core Finisher

   “Plank & Shank”

   Start at :30 hold in a plank. Then do a :30 hold in a superman or face up plank. Add :15 every round to each movement until failure. 

Weightlifting Strength Development

   EMOM 6

   3 x Push Press

Tri Modal Conditioning, Mid - Long Duration

   “Fight Gone Bad” 

   For Max Reps

   1:00 Wall Ball

   1:00 SDHP

   1:00 Box Jump

   1:00 Push Press

   1:00 Row for Cals

   Rest 1:00 b/w Rounds

Extended Warm Up / Weightlifting Strength Development

   EMOM 6

   Minute 1: 7 Deadlifts, starting moderate and building to workout weight

   Minute 2: 15 Double Unders or :20 Double Under practice + 1 Rope Climb

Tri Modal Conditioning, Mid Duration

   “Smooth Criminal”

   4 Rounds for Time

   70 Double Unders

   7 Deadlifts

   2 Rope Climbs

Tri Modal Conditioning, Long Duration

   “Daniel”

   For Time

   50 Pull-Ups

   400m Run

   21 Thrusters

   800m Run

   21 Thrusters

   400m Run

   50 Pull-Ups

Weightlifting Strength Development

   Bench Press

   3 - 3 - 3 - 3 - 3

Gymnastics / Monostructural Conditioning, Mid Duration

   “Easy Like Cindy Morning”

   AMRAP 12

   Teams of 3

   Max Rounds of “Cindy” **

   Max Calories on Assault Bike

* 1 working on “Cindy”, 1 on Bike, 1 resting. Teams decided when to switch roles. 2 scores today, Score 1 = Cindy rounds, 2 = cals on Assault Bike.

** 1 Round of Cindy = 5 Push-Ups, 10 Pull-Ups, 15 Air Squats

Weightlifting Strength Development

   E2MOM 12

   2 x Thruster

Tri Modal Conditioning, Mid Duration

   “WZA 20.5”

   For Time

   21 - 15 - 9

   Thruster 

   Cal Row

   Burpee Over Bar