Weightlifting/Gymnastics Conditioning, Short
From the 0-10:00 mark:
“Phoenix Rising”
5 rounds for time:
10 deadlifts
18’ handstand walk
Monostructural/Gymnastics Conditioning, Short/Sprint
From the 10-20:00 mark:
“Vroom Vroom Vicki”
5 rounds for time:
Mens’ version:
12 calorie row, 12 air squats
100 meter run
Womens’ version:
10 calorie row, 10 air squats
100 meter run
Gymnastics/Odd Object Conditioning, Short/Sprint
From the 20-30:00 mark:
“Donna’s Death Ride”
For time,
6 rope climbs
23 pull-ups, strict
34 kettlebell swing-snatch
After-Hour Accessory Exercise
Conjugate Method Dynamic-Effort Upper-Body
10 sets of 2 shoulder presses or bench presses from the rack.
Load: 75% of 1-rep max.
Execution: Work from the rack. Control the “down” but explode UP as quickly and powerfully as possible. This is about speed development.
