Weightlifting Strength Re-Test for Progress

Conventional or Sumo Deadlift
5–5–3–3-1–1–1–1–1

Weightlifting / Gymnastic Conditioning, Short-Mid Dura.

“Elizabeth” (Benchmark WOD)
For Time:
21 – 15 – 9 rep rounds of
Cleans
Ring Dips

Weightlifting Strength Development: Kettlebell

EMOM 8:
60 ft. Bottoms-Up KB Carry

Weightlifting Strength Re-Test for Progress

Shoulder, Bench, or Push Press- to 1RM.
5–5–3–3-1–1–1–1–1

Weightlifting Strength Re-Test for Progress

Back or Front Squat to 1RM.
5–5–3–3-1–1–1–1–1

Tri-Modal Conditioning, Mid- Duration: Part 1

From 0-17:00:
In teams of 4, AMRAP 7:
partners 1 & 2

50-meter buddy carry
50-meter backwards run

Weightlifting/Gymnastics Conditioning, Long-Duration

“Dirty Deeds”- Scaled WOD

For Time:
2 Rounds:
6 Power Snatch
6 Front Squats
6 Pull-ups

Weightlifting Strength Re-Test for Progress

Shoulder, Bench, or Push Press- to 1RM.
5–5–3–3-1–1–1–1–1

Tri-Modal Conditioning, Long- Duration

“Y. ANNA”

One round for max reps:
2:00 work, 1:00 rest between:
1.) Row for Meters
2.) Russian Swings w/ KB
3.) Calories Row
4.) Sit-ups
5.) Goblet Squats w/ KB
6.) Box step-ups
7.) Hand Walk over KB

Weightlifting Strength Re-Test for Progress

Back or Front Squat to 1RM.
5–5–3–3-1–1–1–1–1

Weightlifting Strength Re-Test for Progress

Power or Squat Clean to 1RM.
5–3–3–1–1–1–1–1

Tri-Modal Conditioning, Long- Duration

For Time:
2 min of work, 1 min of rest
100 Wall Balls
1000/850 M Row/Run
100 Medicine Ball Situps

Weightlifting/Gymnastics Conditioning, Long-Duration

For time, in teams of 2:
50 sumo deadlift high pulls
20 synchro bar-facing burpees
50 power snatches
20 synchro bar-facing burpees

Weightlifting Strength Development, Deload Week

EMOM 14:
:20 Front Racked Lunges

Tri-Modal Conditioning, Long- Duration

AMRAP 30:
teams of 3
50/40 Cal Row
50 Hulk Smash Battle Rope
30 DB Hang Cleans+20 pull-ups

Weightlifting Strength Development, Deload Week

Shoulder or Bench Press
6 sets of 5 reps

Weightlifting Strength Development, Deload Week

Front or Back Squats
6 sets of 5 reps

Monostructural/Gymnastics Conditioning, Long-Duration

“Team Murph”
For time, in teams of 3:
600-meter row
100 ring rows
200 push-ups
300 air squats
600-meter buddy carry

Weightlifting / Monostructural Conditioning, Mid-Duration

“Hands and Feet”
For Time: 14 min cap
100 Weighted Box Step Overs
100/85 Cal Row or Bike

Weightlifting Strength Development, Open Cycle Wk. 4

Shoulder or Bench Press
Working to a 3RM with 5-sec negative during eccentric phase of the press.
After 3RM is found, do 4 drop sets at 80% of 3RM