Author: botiller19

1) Conditioning

6 Rounds

9 Bar Over Burpees*; 6 Bar Over Burpees; 3 Bar Over Burpees

6 Front Squats (155/105; 130/85; 105/70; 80/55)

3 Bar Muscle Ups; 3 Jumping Bar Muscle Ups; 3 Jumping Chest to Bar+ 3 Jumping Ring Dips; 6 Jumping Pull-ups

*Lateral, jump and land on two feet

2) Strength

20 Reps Back Squat @ 60% 1 RM+5 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.

3) Skill (Extra Credit)

4 rounds

Run 200 m

30 ft handstand walk; 15 shoulder touches; 30 sec handstand holds (nose and toes to wall); 15 sec handstand holds; 30 sec plank hold

1) Conditioning

12 Min AMRAP

4-8-12-16-so on

Thrusters (75/55; 65/45; 55/40; 45/35)

Pull-ups; ½ Pull-ups (ex. Rounds of 4 reps=2 reps); Jumping Pull-ups x1; ½ Jumping Pull-ups

X3 Double Unders (ex. Round of 4 reps=12); x1 Double Unders; X3 Single Unders; X2 Single Unders

2) Strength

Work up to a heavy set of 4 Overhead Squats

Work up to a heavy set of 2 Overhead Squats

From rack

3) Interval (Extra Credit)

2 Rounds

2:00 Max Calories on Bike

Rest 1 Min

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

Rest 1 Min

Score 1=Number of calories

Score 2=Total time

1) Strength (Benchmark)

4×1 Snatch Balance

1 RM Snatch

2) Conditioning

5 Rounds

4 Muscle-ups; 4 Jumping Muscle-ups; 4 Jumping Chest-to-bar+4 Jumping Ring Digs; 8 Jumping Pull-ups

12 Clean and Jerks (95/65; 80/55; 65/45; 50/35)

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

3) Interval (Extra Credit)

6x100m Run

Rest 1:00 between intervals

4) Conditioning (Extra Credit)

4 Rounds

12 Toes to Bar; 4 Toes to Bar+8 Knee Raises; 12 Knee Raises; 6 Knee Raises

36 Double Unders; 12 Double Unders+24 Single Unders; 36 Single Unders; 18 Single Unders

1) Conditioning

5 Rounds

15 KB Step-ups (53/35; 44/26; 35/18)

10 KB Swings (53/35; 44/26; 35/18)

5 Handstand Push-ups; 10 sec handstand hold+5 push-ups; 10 Push-ups; 5 push-ups

Hold the KB however you please in the step-ups.  24/20 box for black and brown level.  20/16 box for blue level.

2) Strength

EMOM 10

3 Back Squats @ 70% 1 RM

Be very explosive out of the bottom and on the way up.

3) Interval (Extra Credit)

4 Rounds

10 Box Jumps (30/24; 24/20; 20/16); 10 Step-ups (20/16)

10 Chest-to-bar Pull-ups; 3 Chest-to-bar Pull-ups+7 Pull-ups; 10 Jumping Chest-to-bar; 10 Jumping pull-ups

Rest 1:30

1) Conditioning

Run 1 Mile; Run 800 m

60 Toes to bar; 20 Toes to bar+40 Knee Raises; 60 Knee Raises; 40 Knee Raises

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

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

Either run the 400m route 4 times or measure 800m out and back and run it once.

2) Strength

3×1 High Hang Clean+Push Jerk

3×1 Hang Clean+Split Jerk

3×1 Clean+Jerk

Start at 70% 1 RM and work up

3) Interval (Extra Credit)

4 Rounds

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

15 Pull-ups; 8 Pull-ups; 15 Jumping Pull-ups; 8 Jumping Pull-ups

Rest 1:30

1) Conditioning

6 Rounds

12 Shoulder to overhead (115/75; 95/65; 75/55; 55/40)

6 Bar Muscle-ups; 3 Bar Muscle-ups; 6 Jumping Bar Muscle-ups; 6 Jumping Pull-ups+6 Jumping Ring Dips

2) Strength

20 Reps Back Squat @ 60% 1 RM

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

3) Interval (Extra Credit)

Tabata Push-ups (Benchmark)

4) Interval (Extra Credit)
4x400m; Rest 1:30 between rounds

1) Conditioning

20-15-10-5

Overhead Squats (115/75; 95/65; 75/55; 55/40); If you can’t do overhead squats with weight, do double the reps with a PVC pipe over your head as high as possible.

Ring Dips; Half Ring Dips+Half Jumping; All Jumping; Jumping (½ reps)

Chest-to-bar Pull-ups; Pull-ups; Jumping Chest-to-bar; Jumping Pull-ups

2) Strength

3×1 High Hang Snatch (bar is pulled from the hip crease)

3×1 Hang Snatch

3×1 Snatch

Start at 70% of 1 RM and move up

3) Interval (Extra Credit)

4 Rounds

6 Hang Power Cleans (155/105; 130/90; 105/75; 80/55)

12 Bar over burpees*; 9 Bar over burpees; 6 Bar over burpees

Rest 1:00

Can be lateral over the bar, must jump off two feet and land on two feet

1) Conditioning

4 Rounds

15 Box Jumps (24/20; 20/16); 15 Step-ups (24/20; 20/16)

12 Deadlifts (225/155; 185/130; 150/105; 115/80)

9 Handstand Push-ups; 3 Handstand Push-ups+6 push-ups; Wall walk+9 Push-ups; 9 Push-ups

2) Conditioning

4 Rounds

18 Wall Balls* (20/14; 14/10; 10/6)

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

6 Muscle-ups; 6 Jumping Muscle-ups; 3 Pull-ups+3 Rings Dips; 3 Jumping Pull-ups+3 Jumping Ring Dips

*Guys throw to 10 ft (backboard); Girls to 9 ft (hit post a foot above the pull-up bar hole, or just below the backboard)

3) Skill (Extra Credit)

4 Rounds

Every 2 min.

Wall walk into handstand hold (nose and toes to the wall); hold handstand for 10 seconds; handstand walk as far as you can up to the other side of the garage

1) Conditioning

4 Rounds

10 Thrusters (115/80; 95/65; 75/50; 55/40)

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

40 Double Unders; 10 Double Unders+30 Single Unders; 40 Single Unders; 20 Single Unders

2) Strength (Benchmark)

In 20:00

Find 1 RM Back Squat

3) Interval (Extra Credit)

3 Rounds

Min. 1: Max Calories on AirDyne

Min. 2: Max Chest-to-bar Pull-ups; Pull-ups; Jumping Chest-to-bar*; Jumping Pull-ups*

Min. 3 and 4: Rest

*Set box so that head is 6 inches in below bar and fully extend arms at the bottom of each rep.

Score is total calories+reps

1) Conditioning

20 Front Squats (135/95; 115/80; 95/65; 70/50)

20 Bar Muscle-ups; 10+Bar Muscle-ups+10 Jumping Bar Muscle-ups*; 20 Jumping Bar Muscle-ups*; 20 Jumping Chest-to-bar pull-ups*

30 Back Squats (135/95; 115/80; 95/65; 70/50)

30 Toes-to-bar; 15 Toes-to-bar+15 Knees Raises; 30 Knee Raises; 15 Knee Raises

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

40 Pull-ups; 20 Pull-ups+20 Jumping Pull-ups*; 40 Jumping Pull-ups*; 20 Jumping Pull-ups*

Run 800m; Run 600m; Run 400m

40 Pull-ups; 20 Pull-ups+20 Jumping Pull-ups*; 40 Jumping Pull-ups*; 20 Jumping Pull-ups*

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

30 Toes-to-bar; 15 Toes-to-bar+15 Knees Raises; 30 Knee Raises; 15 Knee Raises

30 Back Squats (135/95; 115/80; 95/65; 70/50)

20 Bar Muscle-ups; 10+Bar Muscle-ups+10 Jumping Bar Muscle-ups*; 20 Jumping Bar Muscle-ups*; 20 Jumping Chest-to-bar pull-ups*

20 Front Squats (135/95; 115/80; 95/65; 70/50)

*Set box so that the bar is 6 inches above head when standing; fully extend arms at the bottom of every rep.

2) Strength

3 Sets of Power Clean+Push Jerk

3 Sets of Clean+Split Jerk

Go for 1 RM Clean and Jerk (Benchmark)

3) Conditioning (Extra Credit)

AMRAP 8 Min

Odd: Max Handstand Push-ups; Handstand hold for 10 sec+max hand release push-ups; Max hand release push-ups

Even: Max Ring Muscle-ups; Max Jumping Ring Muscle-ups*; Max Pull-ups in 30 sec.+Max Ring Dips in 30 sec.; Max Jumping Pull-ups in 30 sec.+Max Jumping Ring Dips^ in 30 sec.

Score is total reps

*Set rings 6 inches above your head and fully extend arms at the bottom of each rep

^Set pull-up bar 6 inches above head, set rings 6 inches above palms when arms are relaxed at side