Warm-up/Accessory
3 Min of Dynamic Stretching
Then
Write your own 5 min warm-up
Medium Conditioning
Write your own 15 min AMRAP
-Pick 3 movements
–Choose loads and reps that allow you to keep moving
–Choose at least one movement you would consider a weakness
Strict Press Interval
Every 1:30 for 7 Rounds
4 Strict Presses @ 70% 1 RM
Accessory/Cool Down
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
Row 250m @ easy pace
Row 250m @ moderate pace
Row 250m @ hard pace
Long Conditioning (Test)
Row 5k
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
15-30 Sec+ in Planche Hold Progression
6-10 Reps of Pistols (Weighted if able)
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Monostructural Long
Row 5000m
Long
“Open 11.5”
20 Min AMRAP
5 Power Cleans (145/100)
10 Toes to Bars
15 Wall Balls (20/14)
Medium
“2015 Masters Qualifier Event 4”
21-15-9
Deadlift (225/155)
Box Jump (24/20)
Handstand Push-up
Short
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Monostructural Sprint
Run 400m
Clean and Jerk Max
1 RM Clean and Jerk
Snatch Max
1 RM Snatch
Back Squat Max
1 RM Back Squat
Deadlift Max
1 RM Deadlift
Bench Press Max
1 RM Bench Press
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
5 Min–Not for reps
10 Sec. in Overhead Hold (95/65)
10 Sec in Overhead KB Swing Hold (53/35)
5 Push Presses (95/65)
5 Kettlebell Swings
5 Box Jumps
Medium Conditioning
“Jack”
20 Min AMRAP
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Snatch Interval
10 Min EMOM
1 Hang Squat Snatch @ 70%
Accessory/Cool Down
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
Jog 600m
Run 200m
Long Conditioning
Run 5k
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
3 Hang Squat Snatches @ 45% 1RM (be fast)
8-12 Reps in Shoulder Touch Progression
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
5 Min–Not for time
4 Arch to Hollow Bar Swings
4 Arch to Front Lever Bar Swings
10 Sec. Squat Hold
3 Pull-ups
6 Push-ups
9 Air Squats
Short Conditioning
“½ Cindy”
10 min amrap
5 Pull-ups
10 Push-ups
15 Air Squats
Deadlift Interval
Every 1:30 for 7 Rounds
5 Deadlifts @ 60% 1 RM
Accessory/Cool Down
5 Round Superset (Rest 1:00 between Rounds)
3-5+ Reps in Toes-to-bar Progression
Run 100m @ 80% effort
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
10 Sec. Front Squat Hold
10 Sec. Overhead Hold
4 Arch to Hollow Bar Swings
4 Arch to Front Lever Bar Swings
4 Thrusters (100/65)
4 Chest-to-bar Pull-ups
Short Conditioning
“Open 11.6/12.5”
7 Min AMRAP
3 Thrusters (100/65)
3 Chest-to-bar Pull-ups
6 Thrusters (100/65)
6 Chest-to-bar Pull-ups
9 Thrusters (100/65)
9 Chest-to-bar Pull-ups
Continue pattern until 7 minutes is up
Bent Over Row Interval
Every 2:00 for 5
10 Bent Over Rows @ 55%
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
15-30+ Sec Hold in V Hang Progression
3 Snatch Sots Presses @ 35% 1 RM
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
2 Bottom ½ Strict Presses
2 Top ½ Strict Presses
2 Strict Presses
2 Bottom ½ Strict Pull-ups
2 Top ½ Strict Pull-ups
2 Strict Pull-ups
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Strict Press
7×1 Strict Press
Start @ 80% 1 RM and Work up
Pull-up Interval
Every 1:30 for 7 Rounds
5-8 Strict Pull-ups (weighted if able)
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
15-30 Sec. Hold in Iron Cross Progression
2 Squat Clean and Split Jerks @ 45% 1 RM (Be fast)
Then
2 Min. Flush
Then
7 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
200m Run
15 Sec. Overhead KB Swing Hold
4 Arch to Hollow Swings
4 Arch to Front Lever Swings
8 Kettlebell Swings (53/35)
8 Pull-ups
Long Conditioning
“Eva”
5 Rounds
800m Run
30 Kettlebell Swings (70/53)
30 Pull-ups
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
15-30 Sec. in Back Lever Hold Progression
1 Counter-Clockwise Medicine Ball Throw
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
5 Min–Not for reps
5 Ring Arch to Hollow Swings
5 Ring Arch to Front Lever Swings
3 Muscle-ups
7 Burpees
Medium Conditioning
“Ryan”
5 Rounds
7 Muscle-ups
21 Burpees
Back Squat Interval
Every 1:30 for 7 Rounds
4 Back Squats @ 75% 1 RM
Accessory/Cool Down
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
320 Gym 