6 RFT (use reps given for each round)
Squat 80-64-50-32-16-8
KB Swing 40-32-25-16-8-4 (24/16kg)
Pull Ups 20-16-12-8-4-2

6 RFT (use reps given for each round)
Squat 80-64-50-32-16-8
KB Swing Russian 40-32-25-16-8-4 (1.5/1pood)
Body Rows 20-16-12-8-4-2

Women’s Olympic Weightlifting Workshop

The focus on this workshop will be how to warm-up for competition or a one rep maximum (load, reps, adjustments depending on the day and how the competition evolves) & competition mindset. We will test your one rep max for the day.

Designed for women looking to get into an Olympic lifting competition or get tips on finding their true max Olympic lifts, with an emphasis on Masters athletes.

Must have Olympic weightlifting experience.
Cost $35 for MaD Members or $50 for non-members





Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9 -foot target
30 cleans, 61/43kg
20 muscle-ups

More scaling info HERE.



Six rounds for time of:
Carry 20kg sandbag 400 meters
52.5/35kg Push press, 12 reps
12 Box jumps, 24 inch box
42.5/30kg Sumo deadlift high-pull, 12 reps.


Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.