Workout for 07/22/2019

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

Workout for 07/11/2019

Gymnastics / Weightlifting Strength Development

   4 Supersets:

   A. Strict Pull-Up Cluster

1 Cluster = 3 strict pull-ups, rest :10, 3 strict pull-ups, rest :10, 3 strict pull-ups.

Athletes with assisted pull-ups perform their most challenging negative. 

   B. 10 reps of Dumbbell Shoulder Press. Athletes choose load.


Tri Modal Conditioning, Mid Duration

   “Rumble”

   AMRAP 15 

   10 DB Burpee

   20 Box Step Ups

   30 Double Unders

   Rest 1:00

Workout for 07/09/2019

Weightlifting Strength Development, Deload

   Shoulder or Bench Press

   Load: 

   Set 1: 5 x 50%

   Set 2: 5 x 60%

   Set 3: 5 x 65%

Gymnastics Conditioning, Long Duration

   “Peter Parker”

   Pick ONE Conditioning Option:

   A: For Time
 500 feet Handstand Walk

   B: For Time, Teams of 2

   1000 feet Wheelbarrow Walk, divided

   C: For Time

   50 Wall-Walks