Weightlifting Strength Development 

   On a 15:00 running clock…

   Establish a moderate-heavy 10 rep Back Squat.

Weightlifting / Gymnastics Conditioning, Short - Mid Duration

   “Satchel”

   3 Rounds for Time

   15 Front Squats

   20 Toes To Bar

Weightlifting Strength Development

   EMOM 12

   M1: :30 Max DB Bench Press

   M2: :30 Max DB Bent Over Row

Weightlifting / Monostructural Conditioning, Mid Duration

   “Bulbous”

   For Time

   22 - 20 - 18 - 16 - 14 rep rounds 

   DB Push Press

   DB Suitcase Reverse Lunge

200m run following every round. 

Tri Modal Conditioning, Long Duration

   “Team WOD Saturday”

   AMRAP 24

   Teams of 3

   16 Devil’s Press

   24 Toes To Bar

   32 Box Jumps

Open 20.4

Weightlifting / Gymnastics Strength and Skill Development

   E2MOM 12

   Interval 1: 3/3 Turkish Get-Up

   Interval 2: Muscle-Up Practice/Attempts 

Tri Modal Conditioning, Mid Duration

   “Recovery Thursday”

   AMRAP 14

   400m Run

   30 Air Squats

   30 Sit-Ups

   400m Run

   30 KB Swing, American

   30 Plate Hops

   400m Run

   30 Plate GTOH

   30 Lunges

Run: SC= 2:00 any mono movement

Weightlifting / Gymnastics Conditioning, Mid Duration

   “103019 Pt 1”

   For Time

   12 - 9 - 6 - 3 - 6 - 9 - 12

   Squat Snatch

   Strict Pull-Up

Monostructural Conditioning, Short Duration

   “103019 Pt 2”

   For Time

     Teams of 2

   125 Cal Assault Bike

Weightlifting Strength Development

   On a 12:00 clock, build to a moderate-heavy set of the following complex.

   1 Push Press

   2 Push Jerk

   1 Split Jerk

Weightlifting / Gymnastics Conditioning, Short Duration

   “Double AMRAP”

   AMRAP 4 

   4 Jerks (Weight 1)

   4 Over Bar Burpees

   Rest 2:00

   AMRAP 3

   3 Jerks (Weight 2)

   3 Over Bar Burpees

Monostructural Skill Development
   EMOM 10

   Min 1 - Double/Triple Under practice

   Min 2 - 200/150m Row

Monostructural Conditioning, Mid Duration

   “102819”

   For Time

   1,000m Row

   100 Double Unders

   750m Row

   75 Double Unders

   500m Row

   50 Double Unders

Weightlifting / Monostructural Conditioning, Long Duration

   “Partners in Crime”

   In Teams of 3

   AMRAP 10

   Max Bench Press

   Rest 3:00

   AMRAP 10

   Max 100m Sprints

   Rest 3:00

   AMRAP 10
Max DB Lunge Thrusters

Monostructural / Weightlifting Conditioning, Long Duration

   “Guacamole” 

   3 Round for Reps

   1:30 Cal Machine

   1:30 Wall Balls

   1:30 KB Swing, Russian

   1:30 Double Unders
   Rest 2:00 b/w rounds.

Tri Modal Conditioning, Long Duration

   “Team Recovery”

   In Teams of 2

   AMRAP 15

   Partner 1: Row for Cals

   Partner 2: 5 DB Bent Over Rows + 10 Up-Downs + 15 Plate GTOH

   Rest 2:00

   AMRAP 15

   Partner 1: Assault Bike for Cals

   Partner 2: 5 Push-Ups + 10 Box Step-Ups + 15 Air Squats

Weightlifting Strength Development

   Power Snatch

   5 - 5 - 5

Weightlifting / Gymnastics Conditioning, Mid Duration

   “Power Plus Amanda”

   11 - 9 - 7 - 5

   Power Snatch

   Bar Muscle-Up

Weightlifting Strength Development
In 12:00, work up to and establish a 10RM Push Press.

Gymnastics / Weightlifting Conditioning, Mid Duration

   “Over The Moon”

   Every 4:00 for 16:00

   15 Burpee Over Bar

   20 Push Press

   30 Box Jump

Tri Modal Conditioning, Long Duration

   “The Long Road Home”

   EMOM 24 

   Min 1: 2-3 Front Squats

   Min 2: 12/10 Cal Assault Bike

   Min 3: 2-3 Rope Climbs

   Min 4: :45 Plank Hold

Weightlifting / Monostructural Conditioning, Long Duration

   “Partners in Crime”

   In Teams of 3

   AMRAP 10

   Max Bench Press

   Rest 3:00

   AMRAP 10

   Max 100m Sprints

   Rest 3:00

   AMRAP 10

   Max DB Lunge Thrusters

Tri Modal Conditioning, Long Duration

   “Evil 13”

   For Time

   800m Run

   13 DB Push Press

   13 DB Clean

   13 Box Jumps

   400m Run

   13 DB Push Press

   13 DB Clean

   13 Box Jumps

   200m Run

   13 DB Push Press

   13 DB Clean

   13 Box Jumps

Tri Modal Conditioning, Long Duration

   “Recover”

   EMOM 10

     M1: AMRAP of 10 Double Unders + 10 DB Snatch 

      M2: Row or Bike, moderate effort

   Rest 3:00

   EMOM 10

   M1: AMRAP of 5 MedBall Cleans + 5 MedBall Shoulder Press

    M2: Row or Bike, moderate effort. 

Weightlifting Strength Development

   Power Clean

   3 - 3 - 3 - 3 - 3

Weightlifting / Gymnastics Conditioning, Short - Mid Duration

   “Eliza-Plus”

   For Time

   27 - 21 - 15 - 9

   Power Clean

   Hand Release Push-Up

Monostructural / Gymnastics Conditioning, Long Duration 

   “The More the Merrier”

   AMRAP 20

   400m Row/Run

   15 Burpees

   10 Pull-Ups

Weightlifting Strength Development

 On a 15:00 clock…

Establish a 10RM Front Squat.

Weightlifting / Gymnastics Conditioning, Mid Duration

   “Run The Jewels”

   20 Front Squat

   40 Sit-Up

   40 Lunges

   15 Front Squats

   30 Sit-Ups

   30 Lunges

   10 Front Squats

   20 Sit-Ups

   20 Lunges

   10 Front Squats