April 2018

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

Weightlifting Strength Re-Test for Progress

Conventional or Sumo Deadlift
5–5–3–3-1–1–1–1–1

Weightlifting / Gymnastic Conditioning, Short-Mid Dura.

“Elizabeth” (Benchmark WOD)
For Time:
21 – 15 – 9 rep rounds of
Cleans
Ring Dips

Weightlifting Strength Development: Kettlebell

EMOM 8:
60 ft. Bottoms-Up KB Carry

Weightlifting Strength Re-Test for Progress

Shoulder, Bench, or Push Press- to 1RM.
5–5–3–3-1–1–1–1–1

Weightlifting Strength Re-Test for Progress

Back or Front Squat to 1RM.
5–5–3–3-1–1–1–1–1

Tri-Modal Conditioning, Mid- Duration: Part 1

From 0-17:00:
In teams of 4, AMRAP 7:
partners 1 & 2

50-meter buddy carry
50-meter backwards run