December 2016

Gymnastics / Monostructural Conditioning, Sprint Intervals “Synchro Hollow” AMRAP 5, in teams of 2, Hollow-body holds, together 2 minutes to rest, record scores. “Power Output Test” AMRAP 5, in teams of 2, Row for max average wattage 2 minutes to rest, record scores. “Synchro Swing Mini”  AMRAP 5, in teams of 2, Kettlebell swings, together 2 minutes to rest, record […]

Weightlifting Strength Development Progressive Series- Week 2 of 2

Conv or Sumo Deadlift- Sets of 3
4-8 total sets as time permits.

Weightlifting Strength Development Progressive Series- Week 2 of 3

Back or Front Squat- Sets of 3
4-8 total sets as time permits.

Gymnastics Conditioning, Short Duration

“Carolyn”
 AMRAP 7:
 54 parallette hops
 54 box jumps

Gymnastics Strength & Skill Development Series

EMOM 9, 30 seconds/minute:
 Min 1: Single-leg squats on box
 Min 2: Face-up plank
 Min 3: Hollow holds or rocks

Weightlifting/Gymnastics Strength/Skill Development EMOM 10:Evens: 1 snatch, climbingThen: Max pull-ups/muscle-upsOdds: Rest & add load to bar Weightlifting/Gymnastics Conditioning, Mid-Duration “Adam G” 5 rounds for time: 10 power snatch 10 handstand push-ups After-Hour Accessory Exercise Mono power: Wind sprints. 10 sets of 50m sprint + walk back.Strength: Glute bridges with barbell, 3 sets of 12 across.   After: Accessory

Weightlifting Strength Development Progressive Series- Week 1 of 2

Conventional or Sumo Deadlift- Sets of 3
4-8 total sets as time permits.

Load: 84% of 1RM