Author: botiller19

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

2 Top ½ of Bench Press Reps

2 Bottom ½ of Bench Press Reps

2 Bench Presses

10 sec. Overhead Hold

2 Top ½ of Strict Press Reps

2 Bottom ½ of Strict Press Reps

2 Strict Presses

*Round 1 = 40%; Round 2 = 55%; Round 3 = 70%

Bench Press

5×3 Bench press

Start @ 75% and work up

Strict Press

Every 1:30 for 7 Rounds

3 Strict Presses @ 75%

Accessory/Cool Down

EMOM 7 Min

3-7 Reps in Kipping Muscle-up Progression

Then

2 Min. Flush

Then

5 Min. Stretch

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Bottom of Back Squat Hold

2 Standing to ½ Back Squats

2 Bottom to ½ Back Squats

2 Back Squats

10 Sec. Deadlift Below Knees Hold

2 Ground to below knee Deadlifts

2 Below Knee to Extended Deadlifts

2 Deadlifts

*Round 1 = 40%; Round 2 = 50%; Round 3 = 60%

Back Squat

6×2 Back Squat

Start @ 80% and work up

Deadlift EMOM

Every 1:30 for 7 Rounds

3 Deadlifts @ 70%

Accessory/Cool Down

EMOM 7 Min

2 Broad Jumps

Then

2 Min. Flush

5 Min. Stretch

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Front Squat Hold (100/65)

10 Sec. Overhead Hold (100/65)

10 Sec. Arch Hold

10 Sec. Hollow Hold

10 Sec. Chin over bar hold

6 Thrusters

6 Chest-to-bar Pull-ups

3 Bench Presses

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Short Conditioning

“Open 11.6/12.5”

7 Min AMRAP
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups

Continue adding 3 reps every round

Bench Press EMOM

10 Min EMOM

2 Bench Presses @ 75%

Accessory/Cool Down

10 Min EMOM

Odd: 15 sec. Front Lever Hold on Bar (Full tuck if you must, but try to extend as much as possible)

Even: 1 Backward Facing Overhead Med Ball Throw (20/14)

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Sumo Deadlift High Pull Hold* (75/55)

10 Sec. Overhead Squat Hold (75/55)

5 Sumo Deadlift High Pulls (75/55)

5 Overhead Squats (75/55)

1 Hang Snatch**

*Hold at top of pull

**Round 1=40%; Round 2=50%; Round 3=60%

Short Conditioning

21-15-9

Sumo Deadlift High Pull (95/65)

Overhead Squat (95/65)

Snatch EMOM

Every 1:30 for 7 Rounds

1 Hang Snatch @ 75%

Accessory/Cool Down

8 Min EMOM

15 Sec. L Support Hold on Rings (keep legs as straight and high as possible)

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Handstand Hold

10 Sec. Ring Support Hold

10 Sec. Bottom of the Dip Hold

10 Sec. Plank Hold

5 Handstand Push-ups

5 Ring Dips

5 Push-ups

Medium Conditioning

“JT”

21-15-9

Handstand Push-up

Ring Dip

Push-up

Accessory/Cool Down

12 Min EMOM

Odd: Standing Vertical Jump+Rebounding Jump

Even: Arch to Front Lever Bar Swing

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

8 Box Jumps (24/20)

15 Sec. Front Squat Hold

8 Burpees

4 Squat Cleans*

Round 1=75/55; Round 2=95/65; Round 3=135/95

Long Conditioning

“Klepto”

4 Rounds

27 Box Jumps (24/20)

20 Burpees

11 Squat Cleans (145/100)

Accessory/Cool Down

10 Min EMOM

Odd: 10 Handstand Steps against the wall

Even: 6 Snatch Pulls (below the knee to triple extension) @ 50% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Snatch Hold Just Below Knees

10 Sec. Snatch Triple Extension Hold

1 Snatch Balance into 10 Sec. Overhead Squat Hold

1 Snatch

10 Sec. Clean Hold Just Below Knees

10 Sec. Clean Triple Extension Hold

10 Sec. Front Squat Hold

10 Sec. Split Jerk Hold

1 Clean and Jerk

*Round 1 = 40%; Round 2 = 55%; Round 3 = 70%

Lift

a) 7×1 Clean and Jerk

Start @ 80% and work up

b) 10 Min EMOM

1 Snatch @ 75%

Accessory/Cool Down

EMOM 5 Min

Run 100m

Min. 1 and 5=70%

Min. 2 and 4=85%

Min. 3=100%

Then

2 Min. Flush

Then

5 Min. Stretch

 

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min Not For Reps

10 Sec. Power Snatch Catch Hold

10 Sec. Back Squat Hold

5 Bar Swings

7 Power Snatches (75/55)

2 Bar Muscle-ups

3 Back Squats*

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Short Conditioning

“Open 16.3”

7 Min AMRAP

10 Power Snatches (75/55)

3 Bar Muscle-ups

Back Squat

10 Min EMOM

3 Back Squats @ 70%

Accessory/Cool Down

10 Min EMOM

Odd: 15 sec. Back Lever Hold on Bar

Even: 10 Handstand Steps (freestanding, on wall, or on box)

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min Not For Reps

10 Sec. Bottom of Wall Ball Hold

10 Sec. Overhead Wall Ball Hold

10 Sec. Rope Climb Hold*

5 Wall Balls (20/14)

5 Jumping Wall Balls (20/14)

1 Rope Climb

1 Strict Press @ 50%

*Set foothold as close to hand hold as possible and hold

Short Conditioning

10 Min AMRAP

15 Wall Balls (20/14)

1 Rope Climb (15 ft)

Strict Press

10 Min EMOM

3 Strict Presses @ 70%

Accessory/Cool Down

8 Min EMOM

Odd: 5 Inverted Pike Pulls on Rings*

Even: 15 Sec. Overhead Squat Hold @ 50%

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

*Hang upside down in a pike position.  With back of legs facing the sky, pull rings as close to arm pits as possible to complete a rep.

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Front Squat Hold

10 Sec. Overhead Power Position Hold

10 Sec. Deadlift just below knee hold

10 Sec. Hollow Hang from bar hold

10 Sec. Arch Hang from bar hold

10 Sec. Plank hold

3 Front Squats

3 Push Jerks

6 Deadlifts

6 Pull-ups

6 Toes-to-bars

6 Hand Release Push-ups

Round 1 = 95/65;  Round 2 = 135/95;  Round 3 = 165/105

Medium Conditioning

“Pheezy”

3 Rounds

5 Front Squats (165/105)

18 Pull-ups

5 Deadlifts (225/155)

18 Toes-to-bars

5 Push Jerks (165/105)

18 Hand Release Push-ups

Accessory/Cool Down

12 Min EMOM

Odd: 5 Ring Dips

Even: 3 Snatch Balances @ 50%

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching