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I know you said Gnome, but if you are willing to look at Plasma, I’ve just started using Bismuth on KDE Plasma and I think it can do at least a chunk of that. It can set particular sizes with Window Rules, it looks to have a quite robust shortcut system, including resizing windows, swapping, rotating, or changing layouts. As for the focus vs open, KRunner lets you choose the active application when you type it’s name. There’s also this: https://github.com/academo/ww-run-raise but I have not used it and cannot vouch for that.
I will check out Polonium! Thanks!