April 2019

Gymnastics Conditioning, Long-Duration

“Dissecting Mary”
AMRAP 30

Teams of 2

3 Handstand Pushups

10 Pistols

15 Pull Ups

Strength Test

Back or Front Squat to 1RM

5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Climbing. Rest as needed. Test and record a new 1RM.

Gymnastics Conditioning, Short-Mid Duration

“Corey”

For Time: 21 – 15 – 9 rep rds,

Burpees     

Toes-to-Bar  

In-between rounds: 3 – 2 –  1

Rope Climbs  

Tri Modal Conditioning, Long Duration

“Fight Gone Bad”

3 Rounds for Max Reps:

1 min. Wall Ball

1 min. Sumo DL High Pull

1 min. Box Jumps

1 min. Push Press

1 min. Row

Rest 1 min.

Gymnastics Skill/Strength Test

Every 2:00 for 10 min,

Min A: Max Strict Pull Ups

Min B: Max Kipping Pull Ups

Gymnastics / Monostructural Conditioning, Long Duration

“Dayman”

For Time,

Buy-In: 400m run
Then,

  21 – 15 – 9

  Push Ups

  Cal Machine

  Situps

Buy-Out: 400m run

Strength Test for Progress

Bench Press, Shoulder Press or Push Press to 1RM

5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Weightlifting / Monostructural Conditioning, Mid Duration

“B-Day Couplets”

For Time:

K) 9 – 12 – 15 Rep rounds of,

   Deadlift

   Power Clean

Immediately followed by,

G) 5 – 4 – 3 Rep rounds of,

   Squat Clean

   Double Unders

Weightlifting Conditioning, Short Duration

“Isabel”

For time:

30 Snatches

Weightlifting Strength Test for Progress

Power or Squat Snatch to 1RM

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

*In time remaining after metcon, athletes will find their 1RM in their Power or Squat Snatch. Newer athletes should prioritize movement before weight.