Author: botiller19

1)Conditioning

Run 5000m

 

2) Strength

3×1 Clean+Jerk above 80% 1 RM

3×1 Clean+Jerk above 90% 1 RM

Complete within 18:00

1)Conditioning (Benchmark)

“Bradshaw”

10 rounds for time of:
3 Handstand Push-ups; 3 sec. Handstand hold+3 Push-ups; 3 sec. Headstand hold+3 push-ups; 3 push-ups; 3 kneeling push-ups
6 Deadlifts (225/155; 185/125; 145/100; 105/75)
12 Pull-ups; 6 Pull-ups; 6 Arch to hollows+12 Ring Rows; 12 Ring Rows
24 Double Unders; 12 Double Unders; 24 Single Unders; 12 Single Unders

2) Strength

5×1 Snatch Balance start at 80% of 1 RM Snatch and climb

Use rack

1)Conditioning

12-9-6

Handstand Push-ups; Downward Dog Push-ups; Dive Bombers; 6-5-4 Dive Bombers

Ring Dips; 6-5-4 Ring Dips; Jumping Ring Dips+Descents; Jumping Ring Dips

Push-ups; 6-5-4 Push-ups; Kneeling Push-ups; 6-5-4 Kneeling Push-ups

2) Strength

Back Squats

a. Work up to a heavy set of 6

b. Work up to heavy set of 3

3) Conditioning (Extra Credit)

Tabata Chest-to-bar Pull-ups; Tabata Pull-ups; Tabata Alternate Between Arch to Hollows (Sets 1, 3, 5, 7) and Ring Rows (Sets 2, 4, 6, 8); Ring Rows

1)Conditioning

5 Rounds

10 Shoulder to Overhead (135/95; 115/80; 95/65; 70/50)

20 Pistols; 20 Pistols Standing on Box; 20 Pistols Sitting on Box; 20 Step-ups

2) Strength

a) EMOM 6 min

1 Hang Squat Snatch @ 70% 1 RM

b) EMOM 6 min

1 Squat Snatch @ 80% 1 RM

3) Conditioning (Extra Credit)

3 Rounds

5 Ring Muscle-ups; 5 Jumping Ring Muscle-ups; 5 Ring Rows to Bottom of Dip; 5 Ring Rows

Rest 30 sec

Sprint 100m

Rest 30 sec

Sprint 100m

Rest 30 sec

25 Wall Balls (20/14; 14/10); 15 Wall Balls (14/10; 10/6)

Rest 30 Sec

1)Conditioning

4 Rounds

14 KB Thrusters* (53/35; 44/26; 35/18)

14 Toes-to-bar; 7 Toes-to-bar; 14 Knee Raises; 7 Knee Raises

14 Box Jump Overs (24/20; 20/16); 14 Box Step Overs (24/20; 20/16)

*7 per arm

2) Conditioning

3 Rounds

6 Vertical Leaps* (24”/16”; 20”/13”; 16”/10”; 12”/8”)

12 Snatches (95/65; 80/55; 65/45; 50/35)  

36’ handstand walk; 36 Handstand “steps” against the wall; 36 Handstand “steps” with toes on box; 36 Handstand “steps” in downward dog

*Set rings to appropriate height when standing with both hands extended overhead.  Can jump off two feet or one.  Must touch ring with both hands to complete rep.

3) Conditioning

5 minutes on AirDyne for distance

1)Conditioning

5 Rounds

3 Strict Handstand Push-ups; 3 Handstand Push-ups; 3 Sec. Handstand Hold+3 Push-ups; 3 Push-ups

6 Strict Pull-ups; 3 Strict Pull-ups; 6 Banded Strict Pull-ups; 3 Banded Strict Pull-ups

12 Kettlebell Snatches* (53/35; 44/26; 35/18)

*6 per arm

2) Strength

3×1 Hang Squat Clean+Split Jerk+Touch and Go Squat Clean above 75% 1 RM

3×1 Hang Squat Clean+Split Jerk+Touch and Go Squat Clean above 85% 1 RM

Complete within 15:00

3) Interval (Extra Credit)

3 Rounds

15 Front Squats (135/95; 110/80; 85/65; 65/45)

30 Ab-mat Sit-ups; 20 Ab-mat Sit-ups; 10 Ab-mat Sit-ups

45 Double Unders; 20 Double Unders; 45 Single Unders; 20 Single Unders

Rest 1:00

1)Conditioning

5 Rounds

12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips and Descents; 12 Jumping Ring Dips

12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 12 Jumping/Banded Chest-to-bar Pull-ups; 6 Jumping/Banded Chest-to-bar Pull-ups

12 Deadlifts (185/125; 155/105; 125/85; 95/65)

2) Strength

5×3 Overhead Squats

Start @ 80% of Snatch 1 RM and climb

Complete in 15:00

Use Rack

3) Conditioning

Run 800m; 600m; 400m

Rest 2:00

Run 400m; 300m; 200m

Rest 1:30

Run 200m

1)Conditioning

2 Rounds

20 Handstand Push-ups; 20 Sec. of Handstand Holds+20 Push-ups; 20 Push-ups; 20 Kneeling Push-ups

40 Kettlebell Swings (53/35; 44/26; 35/18)

40 KB Goblet Squats (53/35; 44/26; 35/18)

2) Strength

EMOM 8 Min

2 Back Squats @ 75% 1 RM

Focus on speed out of the bottom of the squat

Go straight into #3 after 8th minute

3) Conditioning

50 Push-ups; 35 Push-ups; 20 Push-ups; 35 Kneeling Push-ups

100 Air Squats; 80 Air Squats; 60 Air Squats; 40 Air Squats

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up snatch with empty bar

12:00-27:00

1)Strength (benchmark)

15 Minutes to go for 1 RM Snatch

Bar starts empty at 12:00

27:00-37:00

Stretch for at least 5 minutes

Set up and warm up next workout

37:00-49:00

2) Conditioning

12 Min AMRAP

1-2-3-4-5-so on Ring Muscle-ups; Jumping Ring Muscle-ups; Jumping/banded Chest-to-bar Pull-ups; Jumping/banded Pull-ups

2-4-6-8-10-so on Power Cleans (use 80% of 1 RM Snatch)

3-6-9-12-15-so on Box Jumps (24/20; 20/16) Step Ups (24/20; 20/16)

49:00-60:00

Cool Down

Clean up

Spend at least 6 minutes stretching

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

12:00-18:00

1)Conditioning (Benchmark)

“Fran”

21-15-9

Thrusters (95/65; 80/55; 65/45; 50/35)

Pull-ups; 12-9-6 Pull-ups; Jumping/banded Pull-ups; 12-9-6 Jumping/banded Pull-ups

6:00 time cap

18:00-32:00

Stretch for at least 5 minutes

Set up and warm up next workout

32:00-44:00

2) Conditioning

AMRAP 12 Min

24 Burpees; 20 Burpees; 16 Burpees; 12 Burpees

48 Double Unders; 24 Double Unders; 48 Single Unders; 24 Single Unders

44:00-60:00

Cool Down

Clean up

Spend at least 10 minutes stretching