March 2017

Weightlifting/Gymnastics Conditioning, Mid-Long-Duration

“JJ” – Hero Workout
 For time,
 1-10 squat cleans
 10-1 handstand push-ups
 

Gymnastics Strength Development/Strength Test

 Strict chin-ups:
 1-1-1-1-1-1-1

Weightlifting Strength Development Progressive Series- Week 3 of 4

Back or Front Squat:
Load:
 Set 1: 5 x 75%
 Set 2: 3 x 85%
 Set 3: Max reps x 95%

Monostructural/Odd Object Conditioning, Mid-Duration

“Street Smart”
 AMRAP 16:
 300 meter run or row
 20 dumbbell power snatches

Monostructural/Gymnastics Conditioning, Short Duration

“Cruise Control”
Every 2 minutes for 30 min,
 10 calorie row or bike
 10 parallette push-ups

Fun team workout! Come enjoy the weather and community.

Weightlifting Strength Development Progressive Series- Week 2 of 4 Conv or Sumo Deadlift:Load: Set 1: 3 x 70% Set 2: 3 x 80% Set 3: ME x 90% Gymnastics Conditioning, Short/ Sprint Duration “Barb”For time, 1 round: 62 air-squat box jumps. 2:00 rest, then: “Charli”For time, 30 rounds: 2 push-ups 2 sit-ups BJ: SC=easy height, RX=24/20PU: SC=to a box, RX=to the

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“99 Problems”
For time, in teams of 3:
 99 bench presses
 9 gymnastics pull-overs
 99 toes to rings
 9 gymnastics pull-overs

Tri-Modal Conditioning, MidLong-Duration (Chipper)

“The Distance”
 For time,
 10 wall walks
 15 deadlifts
 25 goblet squats
 50 pull-ups
 75 double-unders
 100-meter sled push
 400-meter run or row

Weightlifting Strength Development Progressive Series- Week 2 of 4

Back or Front Squat:
Load:
 Set 1: 3 x 70%
 Set 2: 3 x 80%
 Set 3: ME x 90%