February 2017

Gymnastics Conditioning, Short Mid-Duration

AMRAP 10:
 In teams of 2:
 8 grasshoppers
 8 parallette shoot-throughs
 1 baton run
Teammates take turns completing full rounds.

Weightlifting Conditioning, Short-Mid Duration

CF Open 12.2- AMRAP 10:
 30 snatches, light
 30 snatches, medium
 30 snatches, heavy
 30 snatches, very heavy

Tri-Modal Conditioning, Long-Duration

“Taylor”
 21-minute AMRAP:
 21 thrusters w/ d-bells
 21 front squats w/ d-bells
 21 OH lunges…..

Weightlifting Strength Development Progressive Series- Week 1 of 4

Back or Front Squat- Sets of 5
Load:
 Set 1: 5 x 62%
 Set 2: 5 x 71%
 Set 3: Max reps x 81%

Weightlifting/Gymnastics Conditioning, Long-Duration

“Katie S”
 AMRAP 20:
 1-2-3-4-5-6 etc rep rounds:
 Deadlift
 Pull-up
 Box dip

Gymnastics Conditioning, Repeated Sprint Intervals

“Gordon 16.1”
 AMRAP 7, individually:
 Toes to Bar
 Compare to last year.

OR

“Gordon 17.1”
 AMRAP 7, in teams of 2:
 Synchro Toes to Bar
 
2:00 rest

Weightlifting/Monostructural Conditioning, Mid-Long Duration

“Maggie”

For time:
 97 back squats
 20 calorie row or bike
 97 push jerks
 20 calorie row or bike
Load: Empty bar (45/35).
Every minute on the minute until done: 1 burpee over bar.

Monostructural Conditioning, Repeated Sprint Intervals

For time, in teams of 3:
 Men: 7000 meters
 Co-ed: 6500 meters
 Women: 6000 meters
Damper set to position 3 today. 1 working, 2 resting. Work is divided in any pattern of choice.

Tri-Modal Conditioning, Long-Duration

“Edwardsville 9-1-1”
 
AMRAP 25, in teams of 2:
 90 pull-ups, strict
 90 burpees over planker
 90 sit-ups with med-ball pass
 90 overhead squats
 100 meter buddy carry

Weightlifting/Monostructural Skill Development

Every 90 seconds for 10:30 minutes (7 sets total):
 5 front squats @ 50-60% 1RM
 30 seconds jump rope