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