Weightlifting Strength Developm Accessory Week

Overhead Squats
5–5–5–5–5–5–5

Weightlifting Strength Develop. Accessory Week

Push or Split Jerk
5–5–5–5–5–5–5

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Vicki A”
AMRAP 10:
56 Kettlebell Swings
20 Toes-to-Bar

Tri-Modal Conditioning, Long Duration

“1984” for Burnam & Hamrick
AMRAP 25:
1000-Meter Run
34 Pistols
500-Meter Run
20 Front Squats
400-Meter Run
30 Bar-Facing-Burpees

Tri-Modal Conditioning, Long-Duration

“SUTT Up and Lift”
In Teams of 2,
2 Rounds for Time, 
34 Power Snatches
34 Box Jumps
34 Deadlifts
34 Pull-Ups
100-Meter partner run every 90 seconds

Tri-Modal Conditioning, Long- Duration

“Zen B”
In Teams of Two,
AMRAP 25:
200-Meter Run or 20 Cal Bike
12 Sit-ups
6 Power Cleans

Tri-Modal Conditioning, Repeated Sprint Intervals

“Rockies”
In Teams of 3,
18 Rounds for Time:
3 Over-Bar-Burpees
6 Shoulder-to-Overhead
9 DB Snatch
50-Meter SPRINT

Weightlifting Strength Develop. Progressive Series- Week 3 of 12

Shoulder or Push Press:
Load:
Set1:3x68%
Set2:3x77%
Set3:MEx86%

Monostructural / Weightlifting Conditioning, Mid-Long Duration

“Nancy” Benchmark, repeat
5 Rounds for Time:
400-Meter Run
15 Overhead Squats

Weightlifting Strength Develop. Progressive Series- Week 2 of 12

Front or Back Squat:
Load:
Set1:5x68%
Set2:3x77%
Set3:MEx86%

Weightlifting / Gymnastics Conditioning, Short-Mid Dura.

“Fran” Benchmark, repeat
For Time:
21 – 15 – 9 Rep Rounds,
Thrusters
Pull-ups

Monostructural / Gymnastics Conditioning, Long Duration

“Run Around the Park” In Teams of 3:
AMRAP 25:
400 Meter Run, Together
100 Butterfly Sit-ups*
100 Meter Wheelbarrow Walk

Weightlifting / Gymnastic Conditioning, Mid-Long Dura.

“Hands and Feet”
In Teams of 2,
4 Rounds for Time:
30 Thrusters
30 Toes-to-Bar
300 Meter Burden Run
All work divided, run together

Weightlifting Strength Develop. Progressive Series- Week 2 of 12

Shoulder or Push Press:
Load:
Set1:3x63%
Set2:3x72%
Set3:MEx81%

Weightlifting Strength Develop. Progressive Series- Week 2 of 12
Front or Back Squat:
Load:
Set1:3x63%
Set2:3x72%
Set3:MEx81%

Tri-Modal Conditioning, Long Duration

“No Free Lunch”
AMRAP 7:
21 Handstand Push-Ups
21 Calorie Row

Weightlifting / Monostructural Conditioning, Long Duration

“Daric”
On a 17-minute Clock:
AMRAP 10: Teams of 3,
10 Deadlift
10 Bench Press

Weightlifting Conditioning, Mid- Long Duration

“Katie L” – From 2017
For time,
In teams of 2, divided:
30 p-cleans on each of progressively heavier bars
30 p-snatches on each of progressively heavier d-bells

Tri-Modal Conditioning, Mid-Long Duration

“CFE 06/01/18”
5 Rounds For Time:
50 Double-unders
20 KB Sumo Deadlift High-pull
10 Burpee Box Jumps

Tri-Modal Conditioning, Long- Duration

“Regional 2017 WOD 3”
For time,
80-foot overhead lunge
80 double-unders
40 wall-balls
8 rope climbs
40 wall-balls
80 double-unders
80-foot overhead lunge