Gymnastics/Monostructural Conditioning, Long-Duration
“Silver Fox”
AMRAP 20:
2 pull-ups
6 dips
12 burpees to target
400 meter run or row
Run: 100 meters = 1 rep; 400=4
Pullup: SC=pull-ups, RX=bar muscle-ups, RX+=ring muscle-up
Dips: SC=box or bench, RX=bar dips, RX+= ring dips
Weightlifting Strength Development Progressive Series- Week 1 of 12
Push or Bench Press- Sets of 5
Load:
Set 1: 5 x 59%
Set 2: 5 x 68%
Set 3: Max reps x 77%
Max unbroken reps on last set
After-Hour Accessory Agility/Pulling Strength Exercise
Agility: Setup 4-8 cones and practice some pattern circuits.
Strength: Z-presses with dumbbells, 4 x 10-12 heavy
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 59/68/77% press max; wear grips/wrist wraps, and tighten those running shoes
