Category: Uncategorized

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

5 reps of each movement in the workout*

*15 reps of Double Unders

Long Conditioning

30 Box Jumps, 24/20 in
30 Chest-to-bar Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Front Squats, 115/80 lbs
30 Toes-to-bars
30 Push Press, 115/80 lbs
30 Deadlifts, 115/80 lbs
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

Accessory/Cool Down

5 Round Superset–Not for time (Rest 1:30 between rounds)

3-5 Reps Kipping Muscle-up Progression

4 Reps Running Long Jump

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

5 Arch to Front Lever Swings

1-2-3 Bar Muscle-ups

4 Power Snatches

8 Box Jumps

Round 1 = 75/55; Round 2 = 95/65; Round 3 = 115/80

Medium Conditioning

18 Min AMRAP

4 Bar Muscle-ups

8 Power Snatches (115/80)

16 Box Jumps (24/20)

Strict Press Interval

Every 2:00 for 5 Rounds

10 Strict Presses @ 55% 1 RM

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

5 Arch to Front Lever Swings

5 Pull-ups

10 Sec. Handstand Hold

4 Handstand Push-ups

10 Sec. Front Squat Hold

3 Thrusters*

Round 1 = 95/65; Round 2 = 115/80; Round 3 = 135/95

Short Conditioning

3 Rounds

21 Pull-ups

15 Handstand Push-ups

9 Thrusters (135/95)

Bent Over Row Interval

Every 1:30 for 7 Rounds

5 Bent Over Rows @ 65%

Accessory/Cool Down

8 Rounds–Not for Time

3-5+ Reps in Toes-to-bar Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

15 Double Unders

5 Power Cleans (95/65)

3 Burpees

10 Sec. Overhead Squat Hold

1 Hang Snatch

1 Snatch

Round 1 = 40%; Round 2 = 55%; Round 3 = 70%

Short Conditioning

 

3 Rounds

50 Double Unders

15 Power Cleans (95/65)

10 Burpees

Snatch Interval

Every 1:30 for 7 Rounds

1 Snatch @ 82.5% 1 RM

Accessory/Cool Down

5 Round Superset–not for time (Rest 1:30 between rounds)

3-5+ Butterfly Pull-ups Progression

3-5+ Kipping Handstand Push-up Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

 

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

2 Bottom ½ Back Squats

2 Top ½ Back Squats

2 Back Squats

2 Bottom ½ Deadlifts

2 Top ½ Deadlifts

2 Deadlifts

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Back Squat

6×2 Back Squat

Start @ 80% 1 RM and work up

Deadlift Interval

Every 1:00 for 8 Rounds

2 Deadlifts @ 80% 1 RM

Accessory/Cool Down

5 Round Superset–not for time (Rest 1:30 between rounds)

15-30 Sec+ Handstand Hold Progression

15-30 Sec+ Bar V Hang Hold Progression

Then

2 Min. Flush

Then

7 Min. Stretch

Link

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Front Squat Hold

5 Squat Cleans (95/65)

5 Arch to Front Lever Swings

5 Pull-ups

200m Run

Long Conditioning

“Badger”

3 Rounds

30 Squat Cleans (95/65)

30 Pull-ups

Run 800m

Accessory/Cool Down

10 Min EMOM

Odd: 3-5 Reps in Toes-to-bar Progression

Even: 4 Vertical Jumps

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Deadlift hold just below knees

4 Deadlifts

6 Hand Release Push-ups

8 Box Jumps

Round 1 = 95/65; Round 2 = 135/95; Round 3 = 155/100

Medium Conditioning

“Open 11.2”

15 Min AMRAP

9 Deadlifts (155/100)

12 Hand Release Push-ups

15 Box Jumps (24/20)

Bench Press Interval

Every 1:30 for 7 Rounds

8 Bench Presses @ 55% 1 RM

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Snatch Hold Below Knee

5 Snatch Pulls from below knee to triple extension

5 Power Snatches

15 Double Unders

Short Conditioning

“Open 11.1/14.1”

10 Min AMRAP

30 Double Unders

15 Power Snatches (75/55)

Pull-up Interval

Every 2 min for 5 Rounds

7-10 Strict Pull-ups (can be weighted)*

*If weighted, use weight that is challenging but can be sustained.

Accessory/Cool Down

8 Min EMOM

10-15 Reps in Shoulder Touch Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Power Jerk Hold

5 Clean and Jerks

5 Arch to Front Lever Swings

5 Toes-to-bars

Round 1 = 75/55; Round 2 = 95/65; Round 3 = 115/80

Short Conditioning

“Open 13.4”

7 Min AMRAP

3 Clean and Jerks (135/95)

3 Toes-to-bars

6 Clean and Jerks (135/95)

6 Toes-to-bars

(9, 12, 15, so on)

Deadlift Interval

Every 2:00 for 5 Rounds

10 Deadlifts @ 60% 1 RM

Accessory/Cool Down

10 Min EMOM

Odd: 3-5 Reps in Front Uprise Progression

Even: 3 High Hang Squat Snatches @ 50% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching