February 2019

Gymnastics/Monostructural Conditioning, Long-Duration (intervals)

“Triple Twos”

AMRAP 25, in teams of 3:

200 calorie row or bike*
200 calorie burpee box jump-overs
200 ring rows, single-ring

All work divided. 1 works, 2 rest.

*Teams of 3 women: 170 cals
*Co-ed teams: 185 calories

BBJO: SC=lite & fast, RX=24/20, RX+=30/24
RR: RX/RX+=feet straight down from static ring hang, hip-high

Weightlifting Strength Development & Maintenance – Week 4/4

Every 90 sec for 7:30 (6 sets):

3-5 squat cleans

Increasing weight every round, going by feel and working up to a difficult or max set.

Monostructural Skill Development (Agility, Footwork)

From the Warmup B video…

5 cone drills for speed, agility:
1. 5-10-15 shuttle runs
2. X drill
3. 3 cone L-drill
4. W drill
5. Slalom weave drill

Monostructural Conditioning, Sprint Interval Repeats

“Rowing Twenties”

AMRAP 15, in teams of 3:
20/18 calorie row

SC=15/12 calorie row, RX=20/18 calorie row, RX+=25/20 calorie rowed

Odd Object Conditioning, Sprint Interval Repeats

“Soaring Sixteens”

AMRAP 10, in teams of 3:
16 dumbbell sit-ups

SC=medium difficulty, RX=20#/10# dumbbell, RX+=40#/30# dumbbell

Score=total # of sit-ups

Weightlifting/Barbell Cycling Exponential EMOM Week 4/4

Back or Front Squat

5 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights

3 reps, EMOM 5, at 70% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 75% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 85%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 90%

Gymnastics/Weightlifting Conditioning, Long Duration

“Denver 3.0” – 20:00 workout:

3 rounds:
6 pull-ups
6 snatches, light bar

3 rounds:
5 pull-ups
5 snatches, medium bar

AMRAP time remaining:
4 pull-ups
4 snatches, heavy bar

Tri-Modal Conditioning, Long Duration

“Walk in the Park”

AMRAP 27, in teams of 3:

30 wall-ball over rig
30 plank-hold high fives

Resting partner rows 400/340 m. Rotate wall-ballers each time this person finishes the row.

WB: SC=light, RX=20/14, RX+=30/20

Boys: high bar, Girls: low bar.

Strength Test Under Fatigue: Deadlift

In 11 minutes after metcon…

Work up to a 3-rep max deadlift

Gymnastics/Monostructural Conditioning, Long Duration

“Gordon 18-A”

AMRAP 7: teams of 2

78 pull-ups
40 handstand pushups

rest 3:00

“Gordon 18-B”

AMRAP 7: teams of 2

78 calorie bike
40 burpees

rest 3:00

“Gordon 18-C”

(C) AMRAP 7: teams of 2

78 double-unders
40 pistols

PU: SC=L1 (assisted, any style), RX=L2+ (unassisted, any)
DU: SC=200 singles or 60 attempts, RX=double-unders
PIST: SC=assisted, RX=unassisted, full range

Weightlifting/Barbell Cycling Exponential EMOM Week 3/4

Back or Front Squat

5 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights

3 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 75%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 80%