Workout for 06/13/2019

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

Workout for 06/10/2019

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


Workout for 05/31/2019

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

Workout for 05/29/2019

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

Workout for 05/28/2019

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