Uncategorized

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

Weightlifting/Gymnastics Conditioning, Long-Duration

“Dirty Deeds”- Scaled WOD

For Time:
2 Rounds:
6 Power Snatch
6 Front Squats
6 Pull-ups

Weightlifting Strength Re-Test for Progress

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

Tri-Modal Conditioning, Long- Duration

“Y. ANNA”

One round for max reps:
2:00 work, 1:00 rest between:
1.) Row for Meters
2.) Russian Swings w/ KB
3.) Calories Row
4.) Sit-ups
5.) Goblet Squats w/ KB
6.) Box step-ups
7.) Hand Walk over KB