Week 1 of 16
Day A
Conditioning
Write your own workout
4 sets of 2 Min AMRAP with 1:00 rest between AMRAPs
Strength
5×6 Deadlift @ 70-75% 1 RM; Perform new set every 2:00
Day B
Conditioning (CrossFit Benchmark)
“Open 15.4”
8 Min AMRAP
3 Handstand Push-ups; 3 Shoulder to Overhead (60% Bodyweight; 50% Bodyweight; 40% Bodyweight; 30% Bodyweight)
3 Cleans (185/125; 155/105; 125/85; 95/65; 65/45)
6 Handstand Push-ups; 6 Shoulder to Overhead (60% Bodyweight; 50% Bodyweight; 40% Bodyweight; 30% Bodyweight)
3 Cleans (185/125; 155/105; 125/85; 95/65; 65/45)
9 Handstand Push-ups; 9 Shoulder to Overhead (60% Bodyweight; 50% Bodyweight; 40% Bodyweight; 30% Bodyweight)
3 Cleans (185/125; 155/105; 125/85; 95/65; 65/45)
12 Handstand Push-ups; 12 Shoulder to Overhead (60% Bodyweight; 50% Bodyweight; 40% Bodyweight; 30% Bodyweight)
6 Cleans (185/125; 155/105; 125/85; 95/65; 65/45)
Continue adding 3 reps to HSPU every round and 3 reps to Cleans every 3 rounds.
Strength
5×6 Back Squat @ 70-75% 1 RM; Perform new set every 2:00
Day C
Conditioning
Write your own 12-18 minute workout
Strength
5×10 Bench Press @ 55-60% 1 RM; Perform new set every 2:00
Day D
Conditioning
Write your own 18-24 minute workout
Strength
5×10 Strict Press @ 55-60% 1 RM
Day E
Strength
7×2 Snatch @ 70-75% 1 RM; Perform new set every 1:30
Strength
7×2 Hang Clean+Push Jerk @ 65-70% C&J 1 RM; Perform new set every 1:30
320 Gym 