Author: botiller19

Long Conditioning

Write your own workout that lasts more than 20:00.

Try to complete this workout on its own day.

Medium Conditioning

Write your own workout that lasts between 10:00 and 20:00.

Short Conditioning

Write your own workout that lasts between 4:00 and 10:00.

Lower

“Death By Weight”

2 Back Squats Every Minute

Start @ approximately 35% of 1 RM

Add 20 lbs every minute

Quit at a weight that was challenging but form was solid.

Snatch

5 Sets of 3 Position Snatch

3 Position Snatch: High Hang Snatch + Hang Snatch + Snatch

Complete all 3 positions without dropping the bar.

Long Conditioning

Program your own workout that lasts more than 20:00.

Try to complete this workout on its own day.

Medium Conditioning

Program your own workout that lasts between 10:00 and 20:00.

Short Conditioning #1

Program your own workout that lasts between 4:00 and 10:00.

Short Conditioning #2

Program your own workout that lasts between 4:00 and 10:00.

Sprint Conditioning

Program your own workout that is approximately 1:00 of work followed by approximately 2:00 of rest for 6 sets.

Lower

10 Min EMOM

2 Back Squats @ 80% 1 RM

Upper

5×5 Weighted Strict Pull-ups

Snatch

5 Sets of 3 Position Snatch

3 Position Snatch: High Hang Snatch + Hang Snatch + Snatch

Complete all 3 positions without dropping the bar.

Clean and Jerk

10 Min EMOM

1 Clean @ 80% 1 RM

Long Conditioning

Run 5k

Medium Conditioning

12 Min AMRAP

6 Strict Pull-ups

6 Power Cleans (135/95)

30 Double Unders

Sprint Conditioning

4 Rounds

12 Toes-to-bar

12 Overhead Squats (95/65)

Upper

5×3 Strict Press

Start @ 80% 1 RM and work up

Olympic Lifting

Work up to a heavy hang snatch

Long Conditioning (Benchmark)

“Morrison”

50-40-30-20-10

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Medium Conditioning

14 Min AMRAP

7 Chest-to-bar Pull-ups

14 KB Goblet Lunges (70/53)

14 KB Snatches (70/53)

Sprint Conditioning

4 Rounds

12 Thrusters (95/65)

12 Burpees

Lower

5×5 Deadlift

Start @ 75% 1 RM and work up

Olympic Lifting

7×1 Split Jerk

Start @ 80% Clean and Jerk 1 RM and work up

Long Conditioning

24 Min AMRAP

8 Ring Muscle-ups

16 Power Snatches (95/65)

24 Box Jumps (24/20

Run 400m

Medium Conditioning

4 Rounds

12 Chest-to-bar Pull-ups

12 Overhead Squats (115/75)

24 Deadlifts (115/75)

Sprint Conditioning  (Benchmark)

400m Run Time Trial

Then

4x400m; Rest 2:00 between

Lower

5×3 Back Squat

Start @ 80% 1 RM and work up

Upper

5×5 Bench Press

Start @ 75% 1 RM and work up

Olympic Lifting

7×1 Split Jerk

Start @ 80% Clean and Jerk 1 RM and work up

Long Conditioning

Run 1 Mile

50 Pull-ups

Run 1 Mile

100 Push-ups

Medium Conditioning

12 Min AMRAP

12 Toes-to-bar

24 Wall Balls

48 Double Unders

Short Conditioning

3 Rounds

15 Power Cleans (115/85)

15 Burpees

Lower

5×6 Front Rack Lunge

Perform new set every 2:00

Upper (Benchmark)

5 RM Strict Press

Snatch

7×1 Power Snatch

Perform new set every 1:30

Start @ 70% Snatch 1 RM and work up

 

Conditioning

1) Long Conditioning

25 Min. AMRAP

25 Burpees

25 Snatches (75/55)

25 Pull-ups

25 Push Presses (75/55)

2) Medium Conditioning

15 Min. AMRAP

5 Ring Muscle-ups

10 Squat Cleans (135/95)

15 Box Jumps (24/20)

3) Short Conditioning (Benchmark)

“Diane”

21-15-9

Deadlift (225/155)

Handstand Push-up

4) Sprint Conditioning

Every 2:00 for 10:00

20 Goblet Squats (70/45)

Perform set as fast as possible and rest for remaining

Strength

1) Squat

5×3 Front Squat to Box

Perform new set every 2:00

Set box at parallel

Start 70% 1 RM and work up

2) Clean and Jerk

7×1 Power Clean and Push Jerk

Perform new set every 1:30

Start @ 70% C and J 1 RM and work up

3) Snatch

7×1 Low Hang Snatch

Perform new set every 1:30

Start @ 70% Snatch 1 RM and work up

4) Lower Pull

7×2 Snatch High Pulls

Perform new set every 1:30

Start @ 90% Snatch 1 RM and work up

5) Press

5×3 Strict Press

Perform new set every 2:00

Pause 5 count at top of each rep

Start @ 70% 1 RM and work up

6) Upper Pull

5 sets of Chin-ups

Perform new set every 2:00

Benchmark (Long Conditioning)

“Kelly”

5 Rounds

400m Run; 200m Run

30 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)

30 Wall Balls (20/14; 14/10; 10/6; 8/5)

Possible Weeks

1) 40% Conditioning; 30% Lifting; 30% Gymnastics (Balanced)

Select if strengths and weaknesses are fairly balanced.

2) 30% Conditioning; 50% Lifting; 20% Gymnastics (Lifting Biased)

Select if lifting is a clear weakness.

3) 30% Conditioning; 30% Lifting; 40% Gymnastics (Gymnastics Biased)

Select if gymnastics is a clear weakness.

4) 50% Conditioning; 30% Lifting; 20% Gymnastics (Conditioning Biased)

Select if conditioning is a clear weakness.

Benchmark (Push Gymnastics)

Tabata (8 Rounds; 20 sec on; 10 sec rest) Push-ups

Possible Weeks

1) 40% Conditioning; 30% Lifting; 30% Gymnastics (Balanced)

Select if strengths and weaknesses are fairly balanced.

2) 30% Conditioning; 50% Lifting; 20% Gymnastics (Lifting Biased)

Select if lifting is a clear weakness.

3) 30% Conditioning; 30% Lifting; 40% Gymnastics (Gymnastics Biased)

Select if gymnastics is a clear weakness.

4) 50% Conditioning; 30% Lifting; 20% Gymnastics (Conditioning Biased)

Select if conditioning is a clear weakness.

Benchmark

1 Rep Max Hang Snatch

Possible Weeks

1) 40% Conditioning; 30% Lifting; 30% Gymnastics (Balanced)

Select if strengths and weaknesses are fairly balanced.

2) 30% Conditioning; 50% Lifting; 20% Gymnastics (Lifting Biased)

Select if lifting is a clear weakness.

3) 30% Conditioning; 30% Lifting; 40% Gymnastics (Gymnastics Biased)

Select if gymnastics is a clear weakness.

4) 50% Conditioning; 30% Lifting; 20% Gymnastics (Conditioning Biased)

Select if conditioning is a clear weakness.