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Weightlifting/Gymnastics Conditioning, Mid-Duration Interval

“Bros & Ropes”
 AMRAP 17:
 In teams of 3, divided:
 30 bench presses, bar 1
 9 rope climbs, 15’
 30 bench presses, bar 2
 9 rope climbs, 15’
 30 bench presses, bar 3
 9 rope climbs, 15’
 30 bench presses, bar 4
 9 rope climbs, 15’
 Max bench presses, bar 5

Tri-Modal Conditioning, Long-Duration “Outlaw Anna” AMRAP 2: Air squatsRX=air squats, RX+=jumping 2 minutes’ rest. AMRAP 2: Pull-upsRX=unassisted, RX+= C2B 2 minutes’ rest. AMRAP 2: Sit-upsSC/RX/RX+= hands-laces 2 minutes’ rest. AMRAP 2: Back squatsSC=50% of squat (light-med),RX=135/95, RX+= 185/115 2 minutes’ rest. AMRAP 2: Chin-upsRX=unassisted, RX+=muscleups 2 minutes’ rest. AMRAP 2: CandlesticksRX=candlesticks, RX+= TTB 2 minutes’

Weightlifting Strength Development Progressive Series- Week 4 of 4

Front or Back Squat:
Load:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%

Weightlifting Strength Development Progressive Series- Week 4 of 4

Shoulder or Push Press:
Load:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%

Weightlifting/Gymnastics Conditioning, Sprint Repeats

“All-Out Abs & Ass-ets”
14 rounds for time, teams of 2:
 7 deadlifts
 7 candlesticks
 7 sit-ups
Deads: SC=60% 1RM, RX=205/135, RX+= 245/165

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