Author: botiller19

1) Strength

1 RM Clean

2) Conditioning

EMOM For 10 Mins:

4 Shuttle Runs (30 ft counts as one rep)

5 Deadlifts (65% Of Today’s Clean)

Max Burpee Box JUMP Overs (24/20; 20/16); Max Burpee Box Step Overs (24/20; 20/16)

Score=Total Burpee Box Overs

3) Conditioning (Extra Credit)

18-15-12-9

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

DB/KB Snatch (53/35; 44/26; 35/18)

4) Midline (Extra Credit)

4 Supersets (Not for time, but try to stay moving)

20; 15; 12; 10 Ab-mat sit-ups

:20; :15; :10; :5 L hang

1) Conditioning

4 Rounds For Time:

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

25 Front Rack Lunges (95/65; 80/55; 65/45; 50/35)

100 Double Unders; 20 Double Under+80 Single Unders; 100 Single Unders; 50 Single Unders; If no jump rope: do 20 box jumps (24/20) or 20 step-ups (24/20)

2) Strength

E2MOM 20 Min (10 sets total)

At 0:00: 4 Push Jerks (Start at 65% and climb)

No split jerk allowed

At 2:00: 6 Strict Chest-to-bar Pull-ups; 6 Strict Pull-ups; 3 Strict Pull-ups; 6 Strict Pull-ups (banded)

3) Gymnastics (Extra Credit)

AMRAP 5 min

Max toes-to-bar/knees to elbow/knee raises/sit-ups; 3 Burpees every time the clock hits a new minute (start with 3 burpees at 0:00)

1) Strength

BS: Back Squat (2-2-2-2-1-1-1)

4 Sets Of 2 @80%

3 Sets Of 1 @90%

2) Conditioning

21-15-9

Handstand Pushups; 10 sec handstand hold+21-15-9 Hand Release Push-ups; Hand Release Push-ups; Push-ups from knees

Shoulder To Overhead (115/75; 95/65; 75/50; 55/40)

Muscle-ups (7-5-3); Pull-ups; Pull-ups (banded); Pull-ups (banded)(15-9-6)

3) Interval (Extra Credit)

EMOM 12 min

Min. 1: 16 Pistols; 12 Pistols; 12 Pistols standing on box; 12 Pistols sitting on box

Min. 2: 16 Deadlifts (155/105; 125/85; 95/65; 70/50)

4) Interval (Extra Credit)

4x500m Row or 4x400m Run; 1:30 Rest between intervals

1) Conditioning

30 Back Squats (95/65; 75/50; 60/40; 45/35)

Directly into

3 Rounds

16 Overhead Squats (95/65; 75/50; 60/40; Hold PVC as high as you can for all reps)

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

Then 30 Back Squats (Same weight)

Directly into

3 Rounds

16 Hang Power Cleans (95/65; 75/50; 60/40; 45/35)

16 Handstand Push-ups; 8 Handstand Push-ups; 16 Hand Release Push-ups; 8 Hand Release Push-ups

2) Strength

E2MOM 12 min (Start at 70% and work up)

1 Hang Squat Snatch+1 Squat Snatch; 1 Hang Snatch+1 Snatch (Overhead Squat after each rep); 1 Hang Snatch+1 Snatch

3) Interval (Extra Credit)

4 Rounds

8 Power Snatches (135/95; 105/70; 80/55; 55/40)

20 Pull-ups; 12 Pull-ups; 20 Pull-ups (banded); 12 Pull-ups (banded)

Rest 2:00

4) Gymnastics (Extra Credit)

8 minutes

Odd: Max Muscle-ups; Jumping Muscle-ups

Even: Rest

1) Conditioning (Benchmark)

Open 13.4

AMRAP 7 Min

3 Clean and Jerks (135/95; 105/70; 80/50; 55/35)

3 Toes to Bar; Knees to Elbows; Knee Raises; Sit-ups

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar

So on..

 

2) Strength

E2MOM 20 Min (10 total sets)

At 0:00; 4:00; 8:00; 12:00; 16:00: 3 Touch and Go Deadlifts (Start @ 75% and move up)

At 2:00; 6:00; 10:00; 14:00; 18:00: 12 Strict Dips; 6 Strict Dips; 12 Box Dips; 6 Box Dips

 

3) Interval (Extra Credit)

3 Rounds

AMRAP 2 min

Max Burpee Box Jump Overs (24/20; 20/16); Max Burpee Box Overs (24/20; 20/16)

Rest 2 min

 

4) Barbell Cycling (Extra Credit)

4 Rounds

10 Thrusters (155/125/95/65)

Rest 1:30

1) Conditioning

20 min AMRAP

15 Deadlifts (135/95; 110/75; 85/55; 60/40)

12 Chest-to-bar Pull-ups; 12 Pull-ups; 12 Chest-to-bar (banded); 12 Pull-ups (banded)

9 Shoulder to Overhead (135/95; 110/75; 85/55; 60/40)

45 Double Unders; 30 Double Unders; 60 Single Unders; 30 Single Unders

2) Strength

7×1 Clean and Jerks (Start at 80% and work up)

3) Conditioning (Extra Credit)

4 Rounds

12 Overhead Step-ups (Weight: 95/65; Box: 24/20) (Weight: 80/50; Box 24/20) (Weight: 70/45; Box 20/16) (Weight: 55/35; Box 20/16)

6 Strict Chest-to-Bar Pull-ups; 6 Strict Pull-ups; 6 Strict Chest-to-Bar (Banded); 6 Strict Pull-ups (Banded)

4) Midline (Extra Credit)

4 Supersets (Not for time, but try to stay moving)

20; 15; 12; 10 Ab-mat sit-ups

10 Good mornings (95/65; 80/50; 65/45; 50/35)

1) Strength

E2MOM 10 Min (5 sets)

6 Back Squats (Start at 65% and climb)

Do not spend more than one breath at the top of the lift

2) Conditioning

21-18-15-12-9-6-3

Snatches (75/55; 65/45; 55/35; 45/30)

Bar-facing Burpees (21-18-15-12-9-6-3); Burpees (21-18-15-12-9-6-3); Bar-facing Burpees (14-12-10-8-6-4-2); Burpees (14-12-10-8-6-4-2) 

 

3) Interval (Extra Credit)

4 Rounds

12 Deadlifts (155/105; 125/85; 95/65; 65/45)

9 Hang Power Cleans

6 Shoulder to Overhead

Rest 1:30

4) Gymnastics (Extra Credit)

AMRAP 8

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

20 pistols; 20 pistols standing on box; 20 pistols sitting on box; 20 lunges (alternating legs)

1) Strength Max

Find 3 RM Touch and Go Clean and Jerk (All levels)

You cannot pause anywhere (floor, front rack, overhead) for more than a second.

 

2) Conditioning

8 Rounds

18 Air Squats (15; 12; 9)

9 Pull-ups (6); 9 Banded Pull-ups (6)

 

3) Interval (Extra Credit)

EMOM 12 min

Min 1: 100 m run (Scale to whatever takes 20-30 seconds running relatively hard)

Min 2: 20 Wall Balls (20/14; 14/10); 15 Wall Balls (14/10; 10/6)

 

4) Gymnastics/Strength (Extra Credit)

E2MOM 16 min

Sets 1, 3, 5, 7: 1 Squat Snatch (70% and try to work up); 1 Power Snatch+Overhead Squat; 1 Power Snatch

Sets 2, 4, 6, 8: 15 Toes to Bar (10); 15 Knee Raises

1) Strength

EMOM 12 Min

Odd: 3 TNG Power Snatch (Start @ 70% snatch max and move up as able), all levels

Even: Max reps in :30

Strict Bar Muscle-ups; Strict Chest-to-bar; Strict Pull-ups; Banded Strict Pull-ups

 

2) Conditioning

12 min AMRAP

3-6-9-12-so on

Overhead Squats (95/65; 80/50; 65/45; Use PVC Pipe and keep the bar as high as possible)

Chest-to-bar pull-ups; Pull-ups; Banded Chest-to bar; Banded Pull-ups

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

 

3) Interval (Extra Credit)

4 Rounds

12 Dips; 8 Dips; 12 Box Dips; 8 Box Dips

12 Thrusters (115/75; 95/65; 75/50; 55/35)

12; 9; 6; 3 Bar-facing burpees

Rest 2 min

 

4) Strength (Extra Credit)

Work up to heavy 4 TnG Deadlift

Get as heavy as possible with good form.  If form breaks down, stop.