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Gymnastics Skill & Position Development (Static Holds)

Taking turns with a partner, ac- cumulate 1:00 of time EACH in the following positions,
with a 4:00 cap on each part:
Part A: L-sit or tuck on parallette
Part B: Top of pull-up
Part C: Bottom of push-up

Fittest Team in the Metro East

Monostructural/Gymnastics Conditioning, Short-Mid Duratio

“Amber E”
For time, in teams of 2:
60-50-40-30-20-10:
Sit-ups
Jump rope

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Foundations 3”
AMRAP 12:
1-2-3-4-5 rep repeating series:
Deadlifts
Pull-ups
Toes to Bar

Monostructural Conditioning, Long-Duration (Intervals)

“The Stacy J Enduro”
For time, in teams of 3:
2700-meter row*, divided
1800-meter run+, together
900-meter bike, divided

Weightlifting Conditioning, Sprint Intervals

EMOM 20, 0:25 work/0:35 rest:
Sled push, low-handle
Push jerks, barbell
Rope climbs, weighted
Lunges, double-dumbbell

Weightlifting Strength Developm Progressive Series- Deload Week

Back or Front Squat
5 sets of 5 reps
Load: 50% of 1RM

Monostructural/Gymnastics Conditioning, Mid-Duration “Liner Alpha”AMRAP 10, in teams of 2:40 calorie row or bike40 push-ups Strongman/Gymnastics Conditioning, Mid-Duration “Liner Beta”AMRAP 10, in teams of 2:40-foot sled pull40 burpees After-Hour Accessory Strength Exercise Shoulder Press: Find a 5RM. Goal is 2-5# more than last 5RM.P-Chain: Romanian Deadlifts- Sets of 3. 4-8 total sets. Across.

Weightlifting Strength Developm Progressive Series- Week 5 of 5

Back or Front Squat
Find a 5-rep max
Goal: 2-10# over biggest 5-rep

Monostructural Conditioning, Sprint Repeats (Benchmark)

“Death by 10 Meters”
Start a clock.
On 1:00, run 10 meters.
On 2:00, run 2 x 10 meters.
On 3:00, run 3 x 10 meters.
Etc.