Category: Uncategorized

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Clean Below Knee Hold

3 Clean Pulls (ground to triple extension)

10 Sec. Front Squat Hold

10 Sec. Split Jerk Hold

1 Clean and Jerk

10 Sec. Overhead Squat Hold

3 Snatch Balances

1 Snatch

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

Clean and Jerk

7×1 Clean and Jerk

Start @ 80% 1 RM and work up

Snatch Interval

Every 1:30 for 7 Rounds

1 Hang Snatch @ 70% 1 RM

Accessory/Cool Down

EMOM 8 Min

15 Sec. in Planche Hold Progression

Then

2 Min. Flush

Then

7 Min. Stretch

 

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Arch Hold on Ground

10 Sec. Hollow Hollow on Ground

10 Sec. Front Squat Hold

5 Arch to Front Lever Swings

4 Chest-to-bar Pull-ups

8 Front Squats (75/55)

Long Conditioning

“Sean”

10 Rounds

11 Chest-to-bar Pull-ups

22 Front Squats (75/55)

Accessory/Cool Down

10 Min EMOM

Odd: 15 Sec. Front Lever Hold on Bar

Even: 4 Broad Jumps

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. Handstand Hold

5 Arch to Front Lever Swings

3 Handstand Push-ups

6 Toes-to-bars

Run 200m

9 Push Presses (75/55)

20 Double Unders

Medium Conditioning

25 Handstand Push-ups

50 Toes-to-bars

Run 800m

75 Push Press (75/55)

150 Double Unders

Accessory/Cool Down

10 Min EMOM

Odd: 3-5 reps in Butterfly Pull-up Progression

Even: 5 Clean Sots Presses @ 30% 1 RM

Then

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. Snatch Hold Below Knee

5 Snatch Pulls from Below Knee to Triple Extension

10 Sec. Power Snatch Catch Hold

5 Snatches

Round 1 = 75/55; Round 2 = 105/75; Round 3 = 135/95

Short Conditioning

“Open 12.2”

10 Min AMRAP

30 Snatches (75/55)

30 Snatches (135/75)

30 Snatches (165/100)

Snatch (210/120)

Clean and Jerk Interval

Every 1:30 for 7 Rounds

1 Clean and Jerk @ 80% 1 RM

Accessory/Cool Down

8 Min EMOM

15 Sec. Ring Maltese Cross Hold

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min Not For Reps

5 Arch Rocks

5 Hollow Rocks

10 Sec. Arch on Bar Hold

10 Sec. Hollow on Bar Hold

5 Arch to Front Lever Swings

5 Pull-ups

Short Conditioning

100 Pull-ups for Time

Back Squat Interval

Every 2:00 for 5 Rounds

10 Back Squats @ 60% 1 RM

Accessory/Cool Down

10 Min EMOM

Odd: 15 Sec. V Hang on Bar Hold

Even: 5 Snatch Balances @ 50% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

3 Bottom ½ of Strict Press Reps

3 Top ½ of Strict Press Reps

3 Strict Presses

 

10 sec. Chin over bar hold

10 sec. Relaxed Hang from bar

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

Strict Press

5×5 Strict Presses

Start @ 75% and work up

Pull-up Interval

Every 1:30 for 7 Rounds

3 Weighted Strict Pull-ups*

*Place weight between feet or legs.  Use enough weight that you can complete all reps, but it is challenging.

Accessory/Cool Down

EMOM 8 Min

10 Sec. in Bridge Hold Progression

Then

2 Min. Flush

Then

7 Min. Stretch

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Air Squats

4 Power Cleans

3 Strict Pull-ups

200m Run

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

Long Conditioning

“Hotshots 19”

6 Rounds

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

400m Run

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

10 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Front Squat Hold

10 Sec. Overhead Hold

5 Thrusters (75/55)

15 Double Unders

Medium Conditioning

5 Rounds

21 Thrusters (75/55)

21 Double Unders

Accessory/Cool Down

15 Min EMOM

Min 1, 4, 7, 10, 13: 3-5 Reps in Strict Muscle-up Progression

Min 2, 5, 8, 11, 14: 15 Sec. in Bridge Progression

Min 3, 6, 9, 12, 15: 3 Snatch Balances @ 60% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min Not for Time

Run 200m

10 Sec. Overhead KB Swing Hold

6 Arch to Front Lever Swings

5 Kettlebell Swings

5 Pull-ups

Short Conditioning

“Helen”

3 Rounds

Run 400m

21 Kettlebell Swings (53/35)

12 Pull-ups

Strict Press Interval

8 Min EMOM

2 Strict Presses @ 75%

Accessory/Cool Down

8 Min EMOM

15 Sec. Ring Planche Support Hold

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min Not For Reps

10 Sec. Handstand Hold

10 Sec. Overhead Squat Hold

6 Box Jumps

3 Handstand Push-ups

1 Hang Snatch @ 50% 1 RM

Short Conditioning

10 Min AMRAP

20 Box Jumps (24/20)

10 Handstand Push-ups

Snatch Interval

10 Min EMOM

1 Hang Snatch @ 65%

Accessory/Cool Down

10 Min EMOM

Odd: 3-5 Reps in Strict Handstand Push-up Progression

Even: 4 Jumping Back Squats @ 30% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching