Weightlifting Strength Develop. Hypertrophy Phase- Wk. 4 of 6

Back or Front Squat
Load:
Set 1: 10 reps @ 63-65%
Set 2: 10 reps @ 63-65%
Set 3: 10 reps @ 63-65%
Set 4: 7 reps @ 72-75%
Set 5: 7 reps @ 72-75%

Weightlifting Strength Test, “Fatigued” (End of Week)

In 15 minutes, work up quickly to a daily heavy or max load:
Clean & Jerk
Any style. Power, squat or split clean. Push or split jerk.

Gymnastic Conditioning, Mid Duration
“Nastic”
AMRAP 12:
9 Pull-ups, Strict
6 Pistols
3 Handstand Push-ups

Monostructural / Weightlifting Conditioning, Mid-Long Duration

“Country Cookin’”
AMRAP 16, in teams of 2:
120’ farmers’ carry
20 double unders
Teammates take turns doing full rounds. One works, one rests

Weightlifting / Monostructral Conditioning, Mid Duration
“Misty: Part A”
AMRAP 10:
200 M Run
5 Overhead/ Front Squats

Weightlifting Strength Develop. Hypertrophy Phase- Wk. 3 of 6
Back or Front Squat
Load:
Set 1: 10 reps @ 60-63%
Set 2: 10 reps @ 60-63%
Set 3: 10 reps @ 60-63%
Set 4: 7 reps @ 70%
Set 5: 7 reps @ 70%

Tri-Modal Conditioning, Long Duration

“Stacey K 2018”
AMRAP 8:
21 Power Cleans
21 Box Jumps
Rest 3 minutes

Tri-Modal Conditioning. Long- Duration

In teams of 2,
“The Grand Heist”
For time,
160 ring rows
1000-meter 1-arm farm-carry
1600-meter run
All work divided, Murph-style

Weightlifting Strength Develop. Hypertrophy Phase- Wk. 2 of 6

Shoulder or Push Press
Load:
Set 1: 8 reps @ 60-64%
Set 2: 8 reps @ 60-64%
Set 3: 8 reps @ 60-64%
Set 4: 6 reps @ 70-74%
Set 5: 6 reps @ 70-74%

Weightlifting / Monostructural Conditioning, Long Duration

“Ocho”
In teams of 3,
AMRAP 25:
200-meter run
10 tire flips

Gymnastic Strength Develop. Hollow-to-Hollow Candlesticks

EMOM 8:
​​​​​​​Level 1:
5-8 Tuck Sit-ups
Level 2:
5-8 Hollow Leg Extensions
Level 3:
5-8 H-2-H Candlesticks

Weightlifting Strength Develop. Hypertrophy Phase- Wk. 2 of 6

Back or Front Squat
Load:
Set 1: 8 reps @ 63-65%
Set 2: 8 reps @ 63-65%
Set 3: 8 reps @ 63-65%
Set4: 6 reps @ 70%
Set5: 6 reps @ 70%

Weightlifting / Monostructral Conditioning, Long Duration

“Terminator INTERVAL”
On a 20 min Clock:
Every 2:30 min,
8/6 Cal Bike/Row
5 Thrusters
5 Overhead Squats
20 Double-Unders

Tri-Modal Conditioning, Long- Duration

“Tennessee” from CompTrain
For time, in teams of 3:
400-meter burden run
45 pull-ups, Strict
400-meter burden run

Weightlifting Conditioning, Mid Duration

“Power Ladder”
AMRAP 12:
1 – 2 – 3 – 4 – 5 rep rounds of,
Deadlift
Push Press
Back Squat
50-M Sled Push, Heavy (25M out, 25M back)

Weightlifting Strength Developm Hypertrophy Phase- Week 1/6

Shoulder or Push Press
Load:
Set 1: 8 reps @ 58-62%%
Set 2: 8 reps @ 58-62%
Set 3: 8 reps @ 58-62%
Set 4: 6 reps @ 68-72%
Set 5: 6 reps @ 68-72%

Tri-Modal Conditioning, Long- Duration

“Fifty AF”
For Time:
Teams of 2
50-40-30-20-10 rep rounds of,
Hang power cleans
Burpees to bar

Gymnastics Conditioning, Long Duration

“Strict Cindy” (Benchmark WOD)
AMRAP 20:
5 pull-ups, strict
10 push-ups
15 air squats

Weightlifting Strength Developm Hypertrophy Phase- Wk. 1 of 6

Back or Front Squat

Load:
Set 1: 8 reps @ 60-63%
Set 2: 8 reps @ 60-63%
Set 3: 8 reps @ 60-63%
Set 4: 6 reps @ 70%

Tri-Modal Conditioning, Long- Duration

On a 20 min clock:
Teams of 2,
1 min: Burpees
1 min: DB Snatches, Alternating
2 min: DB Thrusters
2 min: Double-unders
3 min: Burpees