Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min Not For Reps
10 Lunges
10 Jumping Squats
10 High Skips
Run 100m
Long Conditioning
Run 5k
Accessory/Cool Down
10 Min EMOM
Odd: 2 Downward Dog Circles* (Clockwise then Counter)
Even: 5 Handstand Kick-ups**
*Set up in downward dog and then, in the position, move around the point that is in between your hands.
**Kick as high as you feel comfortable without falling over.
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
Day A
Warm-up/Accessory
8 Minute Not For Reps–Just Move
60 ft KB Waiter’s Carry (53/35) (30 ft per arm)
5 Strict Pull-ups
15 Sec Handstand Hold
5 Push-ups
5 Squat Jumps
5 Pull-ups
Long Conditioning
“Del”
25 Burpees
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball), 20/14 lbs, 400 m
25 Handstand Push Ups
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Chest To Bar)s
Run (medicine ball), 20/14 lbs, 400 m
25 Burpees
Accessory/Cool Down
10 Min EMOM
Odd: 15 sec Overhead Squat Hold @ 40% 1 RM
Even: 15 sec Front Lever Hold
Day B
Warm-up/Accessory
4 Rounds–Not for time
15 Sec. Power Front Rack Hold (1st Round=95/65; 2nd Round 115/80; 3rd Round 135/95; 4 Round 155/110)
15 Sec. Handstand Hold
3 Push-ups
3 Power Cleans (1st Round=95/65; 2nd Round 115/80; 3rd Round 135/95; 4 Round 155/110)
3 Handstand Push-ups
Short Conditioning
“Open 15.4”
8 Min AMRAP
3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans (185/125)
9 Handstand Push-ups
3 Cleans (185/125)
12 Handstand Push-ups
6 Cleans (185/125)
*Add 3 reps to handstand push-up each round, and 3 reps to clean every 3 rounds
Bench Press
5×3 Bench Press
Start @ 75% and work up
Accessory/Cool Down
7 Min EMOM
3 Snatch Pulls @ 70% 1 RM
3 Butterfly Pull-ups
Then 2 min flush (AirDyne; Walk; etc.)
Day C
Warm-up/Accessory
8 Min Not For Reps–Just Move
10 Sec. Squat Hold
10 Overhead Medicine Ball Lunges (20/14)
10 Sec Toes-to-bar Hold
10 Squat Jumps
5 Toes-to-bars
Medium Conditioning
15 Min AMRAP
10 Wall Balls (20/14)
10 Toes to bars
10 Box Jumps (24/20)
Accessory/Cool Down
12 Min EMOM
Min 1, 5, 9 = 15 Sec. Inverted Hang Hold on Bar
Min 2, 6, 10 = 3 Explosive Split Jerks @ 40% 1 RM
Min 3, 7, 11 = 5 Bar Swings
Min 4, 8, 12= 15 Sec. Split Jerk Hold @ 40% 1 RM
Then
2 Min flush (Airdyne, Walk; etc)
5 Min stretch
Day D
Warm-up/Accessory
7 Min Not For Reps
10 Sec. Front Squat Hold
10 Sec. Overhead Hold
5 Thrusters
2 Squat Snatches
1 Rope Climb
Barbell=75/55
Short Conditioning
30 Thrusters (75/55)
3 Rope Climbs (15 ft)
20 Thrusters (75/55)
2 Rope Climbs (15 ft)
10 Thrusters (75/55)
1 Rope Climb (15 ft)
Snatch
Work up to a heavy snatch single
Accessory/Cool Down
8 Min EMOM
Odd: Run 100m (Min 1=70% effort; Min 3=85% effort; Min 5=100% effort; Min 7=85% effort)
Even: 8 Ring Swings
Then
2 min flush (Airdyne; Walk; etc)
5 min stretch
Day E
Warm-up/Accessory
4 Rounds–Not for time
15 sec. Deadlift hold just below knee
5 Deadlifts
4 KB Turkish Get-ups (53/35) (2 per arm)
Round 1 = 30% 1 RM; Round 2 = 40% 1 RM; Round 3 = 50% 1 RM; Round 4 = 60% 1 RM
Deadlift
5×5 Deadlift
Start @ 70% and work up
Accessory/Cool Down
12 Min EMOM
Odd: 15 Sec. Front Squat Hold @ 40% 1 RM
Even: 12 Handstand Shoulder Shifts
Then 2 Min Flush (Airdyne; Walk, etc.)
Long Conditioning (Volume=2)
“Blake”
4 Rounds
100 ft Overhead Walking Lunge w/ Plate (45/35)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push-ups
Medium Conditioning (Volume=1)
5 Rounds
25 Push Presses (75/55)
50 Double Unders
Medium Conditioning (Volume=2)
“Open 13.1”
17 Min AMRAP
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
20 Snatches (165/100)
10 Burpees
Max Snatches (210/120)
*6” target about reach on burpees
Short Conditioning (Volume=1)
“Bell”
3 Rounds
21 Deadlifts (185/135)
15 Pull-ups
9 Front Squats (185/135)
Short Conditioning (Volume=1)
7 Min AMRAP
7 Toes-to-bars
Walking Lunge (30 ft)
14 Kettlebell Swings (53/35)
Snatch (Volume=1)
7×1 Hang Snatch
Start @ 75% and work up
Clean and Jerk (Volume=1)
6×2 Clean+Jerk
Start @ 75% and work up
Drop and reset after each rep
Back Squat (Volume=1)
5×5 Back Squat
Start @ 70% and work up
Overhead Squat (Volume=1)
5×3 Push Jerk
Start @ 75% and work up
Strict Press (Volume=1)
6×2 Strict Press
Start @ 80% and work up
Snatch Pull (Volume=1)
5×3 Snatch Pull
@ 95%, drop and reset after each rep
Press Conditioning (Volume=1)
27-21-15-9
Ring Dips
Push-ups
Pull Conditioning (Volume=1)
4 Rounds
8 Chest-to-bar Pull-ups
8 Double KB Bent Over Rows (53/35)
Midline Conditioning (Volume=1)
2:00 Plank Hold
50 Ab-mat Sit-ups
2:00 Plank Hold
Leg Conditioning (Volume=1)
4 Rounds
12 Box Jumps (30/24; 24/20; 20/16; 16/12)
16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together
Interval (Volume=1)
4 Rounds
18 Single KB Thrusters* (53/35)
3 Rope Climbs
Rest 1:30
*9 per arm
Bar Skill (Volume=1)
Pick 3-5 movements from either of the two links and practice them for 15 minutes.
https://www.powermonkeyfitness.com/videos/bar
Rings Skill (Volume=1)
Pick 3-5 movements from any of the three links and practice them for 15 minutes.
https://www.powermonkeyfitness.com/videos/rings
http://www.drillsandskills.com/article/17
Handstand Skill (Volume=1)
Pick 3-5 movements from either of two links and practice them for 15 minutes.
Long Conditioning (Volume=2)
“Wood”
5 Rounds
Run 400m
10 Burpee Box Jumps (24/20)
10 Sumo Deadlift High Pulls (95/65)
10 Thrusters (95/65)
Rest 1 min
Medium Conditioning (Volume=1)
12 Min AMRAP
8 Burpees
6 Pull-ups
4 Toes-to-bars
2 Bar Muscle-ups
Medium Conditioning (Volume=1)
15 Min AMRAP
8 Ring Dips
10 Box Jumps (24/20)
12 Overhead Walking Lunges (95/65)
Short Conditioning (Volume=1)
21-15-9
Box Jumps (24/20)
Power Snatch (75/55)
Chest-to-bar pull-ups
Short Conditioning (Volume=1)
“2010 Northwest Regional Event 1”
3 Rounds
10 Overhead Squats (135/95)
50 Double Unders
Snatch (Volume=1)
6×2 Snatch
Start @ 70% and work up
Drop and reset after each rep
Clean and Jerk (Volume=1)
7×1 Hang Clean+Jerk
Start @ 75% and work up
Back Squat (Volume=1)
6×2 Back Squat
Start @ 80% and work up
Shoulder to Overhead (Volume=1)
5×3 Push Jerk
Start @ 75% and work up
Bench Press (Volume=1)
5×5 Bench Press
Start @ 70% and work up
Press Conditioning (Volume=1)
Tabata Handstand Push-ups
Straight into
Tabata Strict Press (95/65)
Pull Conditioning (Volume=1)
3 Rounds
5 Strict Pull-ups
10 Chest-to-bar Pull-ups
15 Pull-ups
Midline Conditioning (Volume=1)
4 Rounds
20 Ab-mat Sit-ups
10 Toes-to-bars
Leg Conditioning (Volume=1)
4 Rounds
12 Box Jumps (30/24; 24/20; 20/16; 16/12)
16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together
Interval (Volume=1)
4 Rounds
18 Single KB Thrusters* (53/35)
3 Rope Climbs
Rest 1:30
*9 per arm
Bar Skill (Volume=1)
Pick 3-5 movements from either of the two links and practice them for 15 minutes.
https://www.powermonkeyfitness.com/videos/bar
Rings Skill (Volume=1)
Pick 3-5 movements from any of the three links and practice them for 15 minutes.
https://www.powermonkeyfitness.com/videos/rings
http://www.drillsandskills.com/article/17
Handstand Skill (Volume=1)
Pick 3-5 movements from either of two links and practice them for 15 minutes.
Long Conditioning (Volume=3)
1) “Wood”
5 Rounds
Run 400m; Run 300m; Run 200m
10 Burpee Box Jumps (24/20; 20/16; 16/12; 12/8)
10 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35)
10 Thrusters (95/65; 80/55; 65/45; 50/35)
Rest 1 Min
2) “Open 11.5”
20 Min AMRAP
5 Power Cleans (145/100; 125/85; 100/70; 75/55)
10 Toes to Bars; 5 Toes to Bars; 10 Knee Raises; 5 Knee Raises
15 Wall Balls (20/14; 14/10; 10/6)
3) “Zimmerman”
25 Min AMRAP
11 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 6 Pull-ups; 6 Kips+6 Ring Rows
2 Deadlifts (315/205; 260/170; 205/135; 150/100)
10 Handstand Push-ups; 5 Handstand Push-ups; 5 Sec. Handstand Hold+5 Push-ups; 5 Sec. Headstand Hold+5 Kneeling Push-ups
Medium Conditioning (Volume=2)
1) “Daniel”
50 Pull-ups; 25 Pull-ups; 50 Kips+50 Ring Rows; 25 Kips+25 Ring Rows
Run 400m; Run 300m; Run 200m
21 Thrusters (95/65; 80/55; 65/45; 50/35)
Run 800m; Run 600m; Run 400m
21 Thrusters (95/65; 80/55; 65/45; 50/35)
Run 400m; Run 300m; Run 200m
50 Pull-ups; 25 Pull-ups; 50 Kips+50 Ring Rows; 25 Kips+25 Ring Rows
2) “2016 Regional Event 4”
4 Rounds
28 Pistols; 14 Pistols; 28 Pistols Sitting on Box; 14 Pistols Sitting on Box
15 Power Cleans (115/80; 95/65; 75/55; 55/40)
3) “Open 11.2”
15 Min AMRAP
9 Deadlifts (155/100; 130/85; 105/70; 80/55)
12 Hand Release Push-ups; 6 Hand Release Push-ups; 12 Kneeling Push-ups; 6 Kneeling Push-ups
15 Box Jumps (24/20; 20/16; 16/12; 12/8)
Short Conditioning (Volume=1)
1)“Open 15.1”
9 Min AMRAP
15 Toes-to-bar; 8 Toes-to-bars; 15 Knee Raises; 8 Toes-to-bars
10 Deadlifts (115/75; 95/65; 75/55; 55/40)
5 Snatches (115/75; 95/65; 75/55; 55/40)
2) 30 Overhead Squats (95/65; 80/55; 65/45; 50/35)
7 Muscle Ups; 3 Muscle Ups; 3 Jumping Muscle-ups; 7 Kips on Rings+7 Challenging Ring Rows
20 Overhead Squats (95/65; 80/55; 65/45; 50/35)
5 Muscle Ups; 2 Muscle Ups; 2 Jumping Muscle-ups; 5 Kips on Rings+5 Challenging Rings Rows
3) 10 Thrusters (135/95; 115/80; 95/65; 70/50)
50 Double Unders; 25 Double Unders; 50 Single Unders; 25 Single Unders
8 Thrusters (135/95; 115/80; 95/65; 70/50)
40 Double Unders; 20 Double Unders; 40 Single Unders; 20 Single Unders
6 Thrusters (135/95; 115/80; 95/65; 70/50)
30 Double Unders; 15 Doubles Unders; 30 Single Unders; 15 Single Unders
4 Thrusters (135/95; 115/80; 95/65; 70/50)
20 Double Unders; 10 Double Unders; 20 Single Unders; 10 Single Unders
2 Thrusters (135/95; 115/80; 95/65; 70/50)
10 Double Unders; 5 Double Unders; 10 Single Unders; 5 Single Unders
Long Monostructural (Volume=3)
Medium Monostructural (Volume=2)
Short Monostructural (Volume=1)
All workouts equal volume of 1
Pull Conditioning
1)4 Rounds
50% Max Pull-ups; Kips+Ring Rows
Rest :45
2) 3 Rounds
70% Max Chest-to-bar Pull-ups; Pull-ups; Kips+Ring Rows
Rest 1:30
3) 5 Rounds
35% Max Toes-to-bars; Knee Raises
Rest :30
Push Conditioning
1)Max Handstand Push-ups; Handstand Hold+Push-ups
2) 5 Rounds
35% Max Strict Handstand Push-ups; Handstand Push-ups; Handstand Hold+Push-ups
Rest :45
3) 3 Rounds
70% Max Push-ups; Kneeling Push-ups
Rest 1:30
Other Conditioning
1)4 Rounds
50% Max Muscle-ups; Jumping Muscle-ups; Kips+Challenging Ring Rows
Rest :45
2) 5 Rounds
2 Rope Climbs; Rope Climb from Laying to Standing
Rest :30
3) Max Handstand Walk; Max handstand steps against wall; Max handstand steps w/ feet on box; Max handstand steps from downward dog
All workouts equal volume of 1
Oly Conditioning
1)4 Rounds
10 Power Snatches @ 50% 1 RM
Rest :45
2) 3 Rounds
15 Clean and Jerks @ 40% 1 RM
Rest 1:30
3) 5 Rounds
5 Squat Snatches @ 60% 1 RM
Rest 1:00
Squat Conditioning
1)4 Rounds
10 Front Squats @ 50% 1 RM
Rest :45
2) 3 Rounds
15 Overhead Squats @ 40% 1 RM
Rest 1:30
3) 5 Rounds
5 Back Squats* @ 60% 1 RM
Rest 1:00
*Bar begins from the ground
Other Conditioning
1)4 Rounds
10 Thrusters @ 50% 1 RM
1:00 Rest
2) 4 rounds
50% Max Kettlebell Swings (53/35; 35/18)
1:00 Rest
3) 5 Rounds
5 Shoulder to Overhead @ 70% 1 RM
1:00 Rest
All workouts equal volume of 1
Snatch
1) 7×1 Snatch
Start @ 80% and work up
2) 6×2 Hang Snatch
Start @ 65% and work up
3) 8×1 Snatch Balance
Start @ 70% and work up
Clean and Jerk
1) 7×1 Clean and Jerk
Start @ 80% and work up
2) 6×2 Hang Power Clean
Start @ 65% and work up
3) 7×1 Hang Clean and Jerk
Start @ 75% and work up
Back Squat
1)5×3 Back Squat
Start @ 75% and work up
2) 5×5 Back Squat
Start @ 65% and work up
Front Squat
1)7×1 Front Squat
Start @ 80% and work up
2) 6×3 Front Squat
Start @ 75% and work up
Overhead Squat
1)5×4 Overhead Squats
Start @ 70% and work up
2) Go for a 1 rep max
Strict Press
1)6×2 Strict Press
Start @ 80% and work up
2) 5×5 Strict Press
Start @ 70% and work up
Bench Press
1)6×4 Bench Press
Start @ 70% and work up
2) 5×3 Bench Press
Start @ 75% and work up
Shoulder to Overhead
1)1 RM Push Press
2) 5×4 Push Jerk
Start @ 70% and work up
Deadlift
1)5×5 Deadlift
Start @ 65% and work up
2) 6×3 Deadlift
Start @ 70% and work up
Strict Pull-ups
1) 7×1 Strict Pull-up for max height
Without kipping, pull as high as possible. If able to bar muscle-up, add weight.
2) 5×3 Strict Chest-to-bar Pull-ups
Add weight as necessary, and scale to strict pull-ups as necessary
All workouts equal a volume of 1
Medicine Ball Throw
1) 8×1 Counter Clockwise Throws (20/14; 10/6)
For yards
2) 8×1 Clockwise Throws (20/14; 10/6)
For yards
3) 8×1 Forward Facing Overhead Throws (20/14; 10/6)
For yards
Jumps
1)8×2 One-legged box jumps
For height
1 rep per leg
2) 8×3 Vertical Jump
Set ring to max height and touch with 2 hands
Minimal time between reps
3) 8×1 Long Jump
Running jump for distance
Sprints
1)6x100m sprints
Rest 1:30 between each
2) 4×40 yard down and back
Rest 2:00 between each
3) 4xFootball field shuttle run
10 yd and back, 20 yd and back, 30 yd and back, 40 yd and back
Rest 2:00 between each
320 Gym 