Author: botiller19

1) Conditioning

7 min AMRAP

3-6-9-12-so on

Power Snatches^ (75/55; 65/45; 55/35; 40/25)

Bar Facing Burpees*

^Be careful with the light plates bouncing all over the garage.

*Must jump off and land on two feet

2) Strength

FS: Front Squat (4-4-4-3-4-4)

1×4 – 60%

1×4 – 70%

1×4 – 80%

1×3 – 90%

2×4 – 90%

3) Interval (Extra Credit)

6 Rounds

9 Chest to bar pull-ups; 3 Chest to bar+6 pull-ups; 6 Pull-ups; 9 Pull-ups (banded)

3 Handstand Push-ups; 3 Handstand Push-ups w/ no plates for hands and 45 lb plate under ab mat; 1 wall kick up+6 chest to deck push-ups; 3 chest to deck push-ups

Rest 1:00

1) Conditioning

3 Rounds

5 Clean and Jerks (205/135; 170/115; 135/95; 100/70)

10 Wallballs (20/14; 14/10; 10/6)

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

10 Wallballs (20/14; 14/10; 10/6)

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

10 Wallballs (20/14; 14/10; 10/6)

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

Cash Out: 800m run; 600m run; 400m run

2) Strength

EMOM 10 Min

1 Snatch @ 80% 1 RM

3) Interval (Extra Credit)

3 Rounds

20 Toes to Bar; 10 Toes to Bar; 20 Knee Raises*; 10 Knee Raises*

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

Rest 1:30

*Hang from bar, knees reach hip level at top of movement, feet travel behind bar at bottom of movement

1) Conditioning

AMRAP 18 Min

200m Run

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

6 Squat Cleans (155/105; 135/85; 105/70; 80/55)

3 Ring Muscle-ups or 12 Pull-ups; 6 Pull-ups; 12 Pull-ups (banded)

2) Sprint

3 Rounds

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

24 Double Unders; 6 Double Unders+18 Single Unders; 24 Single Unders

3) Sprint (Extra Credit)

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

Pick a weight you can do sets of 10 with.

Make sure you fully extend shoulders, hips, knees, and ankles at top.

1) Conditioning

5 Rounds

10 Power Cleans (135/95; 115/80; 95/65; 70/50)

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

10 Burpees Over Barbell*

*face the bar however you please, must jump off two feet

2) Strength

Front Squat (3-3-4-3-5-5)

1×3 @60

1×3 @70

1×4 @80

1×3 @90

2×5 @85

3) Conditioning (Extra Credit)

60 KB Snatches (53/35; 44/26; 35/15)

KB begins between legs and ends fully extended overhead

Switch arms after every 10 reps

1) Conditioning

3 Rds

24 Overhead Squats* (135/95; 110/80; 85/65; 65/50)

24 Toes to bar; 12 Toes to bar; 24 Knee Raises; 12 Knee Raises

*If you don’t have the mobility for overhead squats, complete 24 PVC pipe overhead squats+10 Front Squats (with listed weights)

2) Strength

In 20:00

Bench Press

Work up to a heavy triple

Work up to a heavy double

Work up to a heavy single

3) Conditioning (Extra Credit)

18-12-6

Clean and Jerks (155/105; 130/85; 105/70; 80/55)

Strict Pull-ups; Strict Pull-ups (12-8-4); Strict Pull-ups (banded)

4) Conditioning (Extra Credit)

50 Ab mat sit-ups (40; 30; 20)

50 Chest to deck push-ups (40; 30; 20)

1) Conditioning (Benchmark)

Open 16.4

13 Min Amrap

55 Deadlifts (225/155; 185/130; 145/105; 105/80)

55 Wallballs* (20/14; 14/10; 10/6) Men: 10 ft target  Women: 9 ft target

55 Calorie Row or 800 m run

55 Handstand Push-ups (Flat ground (ab mat with appropriate plates for hands); 25 lb plate under ab mat; 45 lb plate under ab mat); 55 hand release push-ups

*The back of the basketball goal (the post) may work for wall balls.  If not, you can find another spot or just do thrusters with the ball.

2) Strength

20:00 clock

7 Sets of Hang Clean+Clean+Jerk

Touch and go the clean

Start at 75% of 1 RM and move up

3) Interval (Extra Credit)

5 Rounds

12 Box Jumps (24/20; 20/16); 12 Step-ups (24/20; 20/16)

12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips*; 6 Jumping Ring Dips

Rest 1 min

*Set rings about 3 inches above wrists

1) Conditioning (Benchmark)

“Fran”

21-15-9

Thrusters (95/65; 80/55; 65/45; 50/30)

Pull-ups; Pull-ups (15-9-6); Jumping Pull-ups; Jumping Pull-ups (15-9-6)

2) Strength

22 Back Squat Reps @80%

Break up reps however you please.  Record sets.

3) Conditioning (Extra Credit)

Row 2000m or Run 1 mile

1) Conditioning

42 Min Running Clock

21 Min AMRAP:

3 Deficit Handstand Push-ups (6″/4″); 3 Handstand Push-ups; 10 sec. Handstand hold; 6 Push-ups

13 Hang Power Cleans (95/65; 80/55; 65/45; 50/35)

74 Double Unders; 14 Double Unders+60 Single Unders; 74 Single Unders; 40 Single Unders

21 Min AMRAP:

3 Squat Snatches (95/65; 80/55; 65/45; 50/35)–if you don’t have flexibility to do overhead squats, do 3 Power Snatches+3 Front Squats.

13 Burpees Over Barbell

74 Double Unders; 14 Double Unders+60 Single Unders; 74 Single Unders; 40 Single Unders

2) Strength Conditioning (Extra Credit)

5 Rounds

Min 1: 5 Strict Chest-to-bar Pull-ups+Max Thrusters in remaining time

Min 2: Rest

Total Score=Reps

Strict Chest-to-bar; Strict Pull-ups; Strict Chest-to-bar (banded)

Thrusters (135/95; 115/80; 95/65; 65/50)

1) Conditioning (Benchmark)

“Helen”

3 Rounds

Run 400m

21 KB Swings (53/35; 44/26; 35/15)

12 Pull-ups; 6 Pull-ups; 12 Pull-ups (Banded)

400m=Touching the telephone pole across the cul-de-sac at the top of the hill

KB Swing=arms in line with ears at top

Try to do the black level if possible as this is a benchmark workout.

2) Strength

In 20:00

5×5 Push Jerks

From Rack

Start @ 70% of 1RM Split Jerk and work up

3) Conditioning (Extra Credit)

6 Rounds

10 1 Arm* Overhead KB Lunges (Stationary) (53/35; 44/26; 35/15)

10 Burpee Box Jumps (24/20; 20/16); Burpee Box Step Ups (24/20; 20/16)

*Alternate arms each round

1) Conditioning

4 Rounds

400 m run; 300 m run; 200 m run

15 Ring Dips; 9 Ring Dips; 15 Ring Dips (Jumping); 9 Ring Dips (Jumping)

15 Deadlifts (225/150; 190/125; 150/100; 110/75)

2) Strength

20 Min Time Cap

Back Squat

Work up to a heavy triple

Work up to a heavy double

Work up to a heavy single

Heavy=as heavy as possible with good form

3) Interval (Extra Credit)

3 Rounds

2 Min AMRAP

12 Front Squats (135/95; 110/80; 90/65; 65/45)

6 Handstand Push-ups; 3 Handstand Push-ups; 10 sec Handstand hold+6 Push-ups; 10 sec plank hold+6 push-ups

2 Min Rest

4) Conditioning (Extra Credit)

5 Rounds

12 Shuttle Runs (10 ft)

6 Strict Pull-ups; 4 Strict Pull-ups; 2 Strict Pull-ups; 6 Strict Pull-ups (Banded)

1 shuttle run rep=10 ft

1 foot must get past the 10 ft line to complete the rep