March 2018

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

Weightlifting Strength Development, Open Cycle Wk. 4

Front or Back Squat Clusters