Weightlifting Strength Developm Progressive Series- Week 1 of 12

Front or Back Squat:
Load:
Set1:5x59%
Set2:5x68%
Set3:MEx77%

Monostructural Conditioning, Long-Duration

“Tempo Row”
For time, in teams of 3:
7000-meter row (3 men)
6000-meter row (3 women)

Monostructural/Gymnastics Conditioning, Long-Duration

“Full Murph”
For time,
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Weightlifting / Gymnastic Conditioning, Long Duration

In teams of 2,
5 Rounds for Time,
8 Muscle-Ups
6 Thrusters
1 100-M Farmer Carry
All work divided

Weightlifting Strength Develop. Hypertrophy Phase: Wk. 6 of 6

Work up to a heavy single on:
Conventional or Sumo Deadlift

Monostructural Conditioning, Long Duration

“Can You Run”
AMRAP 20:
100 Meter Run
40 Meter Backwards Walk

Gymnastics Skill / Strength Development: Pull-ups

EMOM 10:

Level 1:
Assisted Options,
:40 of work :20 of rest

Tri-Modal Conditioning, Mid Duration

“Jamie 2018”
3 Round for Time:
3 Wall Walks
7 Hang Squat Snatch
15/12 Cal Row
1:00 Minute Rest

Monostructural / Gymnastics Conditioning, Long-Duration

“Murph Intervals”
AMRAP 20:
100-meter run
5 pull-ups
10 push-ups
15 air squats
Rest 1:1

Tri-Modal Conditioning, Long- Duration

“Delgado’s Aficionados”
For time,
Teams of 2:
1710-meter row buy-in
Then,

Gymnastic Strength Development

EMOM 8:
5-10 Pull-ups

Weightlifting Strength Develop. Hypertrophy Phase- Wk. 5 of 6

Shoulder or Push Press
Load:
Set 1: 10 reps @ 67-70%
Set 2: 10 reps @ 67-70%
Set 3: 10 reps @ 67-70%

Tri-Modal Conditioning, Long- Duration

“Row & Throw for A-Fusaro”
For time:
1000/850-meter row
50 wall-balls
30 power cleans
20 overhead squats
30 power snatches
50 pistols
1000/850-meter row

Tri-Modal Conditioning, Short Duration

“Tiffany 2018”
AMRAP 8:
21 – 15 – 9 Rep Rounds,
Kettlebell Swing
Burpee Box Jump Overs
Rest 3 min, then For Time,
50/40 Calorie Assault/Row 5 Min Cap

Weightlifting / Monostructural Conditioning, Short-Mid Dura

“Caroline” For Time,
400 M Run
20 DB Sit-ups
10 Back Squats
200 M Run
10 DB Sit-ups
5 Back Squats

Monostructural Conditioning, Short-Mid Duration

“Wednesday 180425”
In teams of 2,
16 Rounds for Time:
5-10-15 Meter shuttle sprint

Gymnastic Strength Development

EMOM 8:
E. 5-8 Handstand Push-ups
O. 8-10 Banded PLP

Monostructural Conditioning, Long Duration

“MJ”
AMRAP 23:
200 M Run, Backwards
400/300 M Row
50 Double-Unders

Tri-Modal Conditioning, Long Duration

“Aimee 5-0”
For Time: Teams of 2,
Buy-in: 800 M Run,
Together 2 Rounds,
50 Pull-ups, Strict

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

Shoulder or Push Press
Load:
Set 1: 10 reps @ 64-67%
Set 2: 10 reps @ 64-67%
Set 3: 10 reps @ 64-67%
Set 4: 7 reps @ 72-75%
Set 5: 7 reps @ 72-75%