Uncategorized

Gymnastics Conditioning, Long- Duration

“Ring the Heat” Repeat
In Teams of 2,
20 Rounds for Time:
8 Ring Push-ups
8 Ring Rows

Weightlifting Strength Developm Accessory Week

Overhead Squats
5–5–5–5–5–5–5

Weightlifting Strength Develop. Accessory Week

Push or Split Jerk
5–5–5–5–5–5–5

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Vicki A”
AMRAP 10:
56 Kettlebell Swings
20 Toes-to-Bar

Tri-Modal Conditioning, Long Duration

“1984” for Burnam & Hamrick
AMRAP 25:
1000-Meter Run
34 Pistols
500-Meter Run
20 Front Squats
400-Meter Run
30 Bar-Facing-Burpees

Tri-Modal Conditioning, Long-Duration

“SUTT Up and Lift”
In Teams of 2,
2 Rounds for Time, 
34 Power Snatches
34 Box Jumps
34 Deadlifts
34 Pull-Ups
100-Meter partner run every 90 seconds

Tri-Modal Conditioning, Long- Duration

“Zen B”
In Teams of Two,
AMRAP 25:
200-Meter Run or 20 Cal Bike
12 Sit-ups
6 Power Cleans

Tri-Modal Conditioning, Repeated Sprint Intervals

“Rockies”
In Teams of 3,
18 Rounds for Time:
3 Over-Bar-Burpees
6 Shoulder-to-Overhead
9 DB Snatch
50-Meter SPRINT

Weightlifting Strength Develop. Progressive Series- Week 3 of 12

Shoulder or Push Press:
Load:
Set1:3×68%
Set2:3×77%
Set3:MEx86%

Monostructural / Weightlifting Conditioning, Mid-Long Duration

“Nancy” Benchmark, repeat
5 Rounds for Time:
400-Meter Run
15 Overhead Squats