Author: botiller19

1) Conditioning (Benchmark)

“Amanda”

9-7-5

Ring Muscle-ups; Ring Muscle-ups (5-3-1); Jumping Muscle-ups; 9-7-5 Jumping Pull-ups+9-7-5 Jumping Ring Dips

Squat Snatch (135/95; 110/80; 85/65; 65/50)

2) Strength

20 Reps Back Squat @ 60% 1 RM+25 lbs, or 5 lbs more than you did last time.

Do all 20 reps unbroken.  You can stand with the bar on your back, but try not to wait too long.

Last 20 Rep effort was 4/29/16

3) Interval (Extra Credit)

4 Rounds

1 min on AirDyne for calories

Rest 1:00

Score is total calories in 4 Rounds

1) Conditioning

12 Min Amrap

10 Toes to bar; 5 Toes to bar; 10 Knee Raises; 5 Knee Raises

10 Burpee Box Jumps (24/20; 20/16); 5 Burpee Box Jumps (24/20; 20/16)

30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders

2) Strength

Work up to a heavy triple:

a. Strict Press

b. Snatch Grip Deadlift

3) Interval (Extra Credit)

Tabata

Snatch (75/55; 65/45; 50/40; 45/35)

1) Conditioning (Benchmark)

“Daniel”

50 Pull-ups; 25 Pull-ups; 50 Jumping/banded Pull-ups; 25 Jumping/banded Pull-ups

Run 400m; Run 200m

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

Run 800m; Run 400m

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

Run 400m; Run 200m

50 Pull-ups; 25 Pull-ups; 50 Jumping/banded Pull-ups; 25 Jumping/banded Pull-ups

2) Strength

4×4 Snatch Grip Strict Press (behind the neck)

5×1 Snatch–start at 80% and work up

3) Conditioning (Extra Credit)

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

1) Conditioning

7 Rounds

6 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+6 Push-ups; 6 Push-ups

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

2) Strength

5×3 Overhead Squat

Start at 70% and move up

3) Interval

Tabata

Ab-mat sit-ups

1) Conditioning (Benchmark)

Triple Three

3000m Row

300 Double Unders; 150 Double Unders

3 Mile Run

2) Strength

Clean and Jerk

3×1 70-80% 1RM

3×1 80-90% 1 RM

3×1 90-100% 1 RM

1) Conditioning

5 Rounds

4 Bar Muscle-ups; 2 Bar Muscle-ups; 4 Jumping Bar Muscle-ups; 4 Jumping/Banded Pull-ups+4 Jumping Ring Dips

8 Hang Power Clean and Jerks (115/80; 95/65; 75/55; 55/45)

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 12 Air Squats

2) Strength

20 Reps Back Squat @ 60% 1 RM+20 lbs, or 5 lbs more than you did last time.

Do all 20 reps unbroken.  You can stand with the bar on your back, but try not to wait too long.

Last 20 Rep effort was 4/22/16

3) Interval (Extra Credit)

4 Rounds

4 Handstand Push-ups; 2 Handstand Push-ups; 10 sec handstand hold+4 push-ups; 4 push-ups

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

12 Pull-ups; 6 Pull-ups; 12 Jumping/Banded Pull-ups; 6 Jumping/Banded Pull-ups
Rest 1:00

1) Conditioning

30 Ring Muscle Ups; 15 Ring Muscle Ups; 30 Jumping Ring Muscle Ups; 30 Jumping Chest-to-bar Pull-ups

40 Overhead Squats (135/95; 115/80; 95/65; 70/50)

50 meter handstand walk; 50 shoulder touches (handstand); 15 wall walks*; 25 shoulder touches (plank position)

*Beginning of movement=plank position; end of movement=nose and toes to wall

2) Strength

Work up to a heavy triple:

1. Strict Press
2. Deadlift

3) Interval (Extra Credit)

3 Rounds

40 Double Unders; 15 Double Unders+25 Single Unders; 40 Single Unders; 20 Single Unders

20 Toes-to-bar; 10 Toes-to-bar; 20 Knee Raises; 10 Knee Raises

Rest 1:00

1) Conditioning

4 Rounds

15 Box Jumps (24/20; 20/16); 15 Step Ups (24/20; 20/16)

12 Kettlebell Swing (53/35; 44/26; 35/18)

9 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+9 push-ups; 10 sec plank hold+ 9 push-ups

2) Strength

5×3 Squat Snatch

Drop and reset each rep

Start at 60% 1 RM and only move up if every rep feels perfect

3) Interval (Extra Credit)

4 Rounds

Min 1: Max Calories on Bike

Min 2: Max Strict Pull-ups; Max Banded Strict Pull-ups

Min 3: Rest

Score=Total calories and reps

1) Conditioning

6 Rounds

3 Clusters (Clean+Thruster) (185/125; 155/105; 125/85; 95/65)

12 Bar-facing Burpees*; 8 Bar-facing Burpees; 4 Bar-facing Burpees

*Jump off two feet, land on two feet

2) Strength

Work up to a heavy* triple:

a. Overhead Squat

b. Front Squat

c. Back Squat

*As heavy as possible with good form

3) Gymnastics (Extra Credit)

50 Chest-to-bar Pull-ups; 50 Pull-ups; 50 Jumping/Banded Chest-to-bar Pull-ups; 25 Jumping/Banded Chest-to-bar pull-ups

1) Strength

5×3 Squat Clean+Split Jerk

Drop and reset each rep

Start at 60% and only move up if all reps in a set feel perfect

2) Conditioning

5 Rounds

9 Power Cleans (135/95; 110/80; 85/65; 65/50)

3 Strict Handstand Push-ups; 3 Kipping Handstand Push-ups; 10 Sec. Handstand Hold+3 Push-ups; 10 Sec. Plank Hold+3 Push-ups

3 Bar Muscle-ups; 3 Jumping Bar Muscle-ups; 3 Jumping Chest-to-bar Pull-ups; 3 Jumping Pull-ups

 

3) Interval (Extra Credit)

4 Rounds

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 6 Pistols Sitting on Box

12 Ring Dips; 6 Rings Dips; 12 Jumping Ring Dips; 6 Jumping Rings Dips

200m Run

Rest 1:00