Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
3 Bottom ½ of Deadlift Reps
3 Top ½ of Deadlift Reps
3 Deadlifts
3 Bottom ½ of Back Squat Reps
3 Top ½ of Back Squat Reps
3 Back Squats
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Deadlift
5×3 Deadlift
Start @ 75% and work up
Back Squat Interval
Every 1:30 for 7 Rounds
3 Back Squats @ 65% 1 RM
Accessory/Cool Down
EMOM 8 Min
15 Sec. in V Support Hold Progression
Then
2 Min. Flush
Then
7 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
5 Arch to Front Lever Swing
10 Sec. Overhead Kettlebell Swing Hold (53/35)
10 Sec. Overhead Squat Hold (95/65)
5 Pull-ups
5 Kettlebell Swings (53/35)
20 Double Unders
5 Overhead Squats (95/65)
Long Conditioning
“Regional 11.4”
100 Pull-ups
100 Kettlebell Swings (53/35)
100 Double Unders
100 Overhead Squats (95/65)
Accessory/Cool Down
15 Min EMOM
Min 1, 4, 7, 10, 13: Clean Sots Press @ 30% 1 RM
Min 2, 5, 8, 11, 14: 4 Vertical Jumps
Min 3, 6, 9, 12, 15: 15 Sec. Hold in Bar Front Lever Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
5 Arch to Front Lever Swings
10 Sec. Power Snatch Catch Hold
10 Sec. Bottom of Wall Ball Hold
5 Toes-to-bars
5 Power Snatches (75/55)
5 Jumping Wall Balls
Medium Conditioning
5 Rounds
10 Toes-to-bars
10 Power Snatches (75/55)
10 Wall Balls (20/14)
Accessory/Cool Down
15 Min EMOM
Min 1, 4, 7, 10, 13: 15 sec. Hold in Iron Cross Progression
Min 2, 5, 8, 11, 14: 1 Forward Facing Overhead Med Ball Throw (20/14)
Min 3, 6, 9, 12, 15: 5 Ground to Triple Extension Snatch Pulls @ 60% 1 RM
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. Front Squat Hold
10 Sec. Overhead Hold
5 Ring Swings
3 Thrusters
1-2-3 Muscle-ups
Round 1 = 95/65; Round 2 = 135/95; Round 3 = 165/110
Short Conditioning
9-6-3
Thrusters (165/110)
Muscle-ups
Deadlift Interval
Every 1:30 for 7 Rounds
5 Deadlifts @ 65%
Accessory/Cool Down
8 Min EMOM
15 Sec. Hollow Slide Out Hold
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. Deadlift Below Knee Hold
10 Sec. Handstand Hold
5 Deadlifts
5 Handstand Push-ups
Round 1 = 135/95; Round 2 = 185/125; Round 3 = 225/155
Short Conditioning
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups
Bench Press Interval
8 Min EMOM
5 Bench Presses @ 65%
Accessory/Cool Down
10 Min EMOM
Odd: 3 Snatch Balances @ 60% 1 RM
Even: 3-5 Reps in Butterfly Pull-up 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. Snatch Triple Extension Hold
10 Sec. Overhead Squat Hold
1 Hang Snatch
1 Snatch
10 Sec. Clean Triple Extension Hold
10 Sec. Front Squat Hold
10 Sec. Split Jerk Hold
1 Hang Clean and Jerk
*Round 1 = 40%; Round 2 = 55%; Round 3 = 70%
Snatch
7×1 Snatch
Start @ 80% and work up
Clean and Jerk Interval
10 Min EMOM
1 Hang Clean and Jerk @ 70% 1 RM
Accessory/Cool Down
EMOM 8 Min
3-5 Reps in Press to Handstand Progression
Then
2 Min. Flush
Then
5 Min. Stretch
Link for Gymnastics Progression spreadsheet
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
10 sec. Handstand Hold
5 sec. Bottom of pistol hold on each leg
5 Arch to Hollow Swings
3 Handstand Push-ups
6 Pistols
9 Pull-ups
Long Conditioning
“Mary”
20 Min AMRAP
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Accessory/Cool Down
10 Min EMOM
Odd: 5 Snatch Sots Press @ 30% 1 RM*
Even: Counter Clockwise Medicine Ball Throw
*Squat as deep as you can while still pressing
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
5 Ring Swings
10 sec. Bottom of wall ball hold
2 Muscle-ups
15 Wall Balls
30 Double Unders
Medium Conditioning
“Open 15.3”
14 Min AMRAP
7 Muscle-ups
50 Wall Balls (20/14)
100 Double Unders
Accessory/Cool Down
12 Min EMOM
Odd: 15 Sec. in Maltese Cross Progression
Even: 12 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 Catch Hold
10 Sec. Front Squat Hold
10 Sec. Split Jerk Hold
3 Hang Power Cleans
5 Burpees
1 Clean and Jerk
Round 1 = 40%; Round 2 = 55%; Round 3 = 70%
Short Conditioning
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees
Clean and Jerk Interval
Every 1:30 for 7 Rounds
1 Clean and Jerk @ 80%
Accessory/Cool Down
8 Min EMOM
3-7 Reps in Strict Bar Muscle-up Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
320 Gym 