Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
15 sec. Deadlift hold below knee
3 Deadlifts
100m Run
Round 1 = 60% Bodyweight; Round 2 = 75% Bodyweight; Round 3 = 90% Bodyweight
Short Conditioning
“Sham”
7 Rounds
11 Deadlifts @ bodyweight
100m Run
Back Squat
8 Min EMOM
5 Back Squats @ 65%
Accessory/Cool Down
10 Min EMOM
Odd: 4 Broad Jumps
Even: 4 Explosive Split Jerks @ 50% 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
2 Top ½ of Bench Press Reps
2 Bottom ½ of Bench Press Reps
2 Bench Presses
10 sec. Overhead Hold
2 Top ½ of Strict Press Reps
2 Bottom ½ of Strict Press Reps
2 Strict Presses
*Round 1 = 40%; Round 2 = 55%; Round 3 = 70%
Bench Press
5×3 Bench press
Start @ 75% and work up
Strict Press
Every 1:30 for 7 Rounds
3 Strict Presses @ 75%
Accessory/Cool Down
EMOM 7 Min
3-7 Reps in Kipping Muscle-up Progression
Then
2 Min. Flush
Then
5 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
10 Sec. Bottom of Back Squat Hold
2 Standing to ½ Back Squats
2 Bottom to ½ Back Squats
2 Back Squats
10 Sec. Deadlift Below Knees Hold
2 Ground to below knee Deadlifts
2 Below Knee to Extended Deadlifts
2 Deadlifts
*Round 1 = 40%; Round 2 = 50%; Round 3 = 60%
Back Squat
6×2 Back Squat
Start @ 80% and work up
Deadlift EMOM
Every 1:30 for 7 Rounds
3 Deadlifts @ 70%
Accessory/Cool Down
EMOM 7 Min
2 Broad Jumps
Then
2 Min. Flush
5 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
10 Sec. Front Squat Hold (100/65)
10 Sec. Overhead Hold (100/65)
10 Sec. Arch Hold
10 Sec. Hollow Hold
10 Sec. Chin over bar hold
6 Thrusters
6 Chest-to-bar Pull-ups
3 Bench Presses
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Short Conditioning
“Open 11.6/12.5”
7 Min AMRAP
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
Continue adding 3 reps every round
Bench Press EMOM
10 Min EMOM
2 Bench Presses @ 75%
Accessory/Cool Down
10 Min EMOM
Odd: 15 sec. Front Lever Hold on Bar (Full tuck if you must, but try to extend as much as possible)
Even: 1 Backward Facing Overhead Med Ball Throw (20/14)
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. Sumo Deadlift High Pull Hold* (75/55)
10 Sec. Overhead Squat Hold (75/55)
5 Sumo Deadlift High Pulls (75/55)
5 Overhead Squats (75/55)
1 Hang Snatch**
*Hold at top of pull
**Round 1=40%; Round 2=50%; Round 3=60%
Short Conditioning
21-15-9
Sumo Deadlift High Pull (95/65)
Overhead Squat (95/65)
Snatch EMOM
Every 1:30 for 7 Rounds
1 Hang Snatch @ 75%
Accessory/Cool Down
8 Min EMOM
15 Sec. L Support Hold on Rings (keep legs as straight and high as possible)
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. Ring Support Hold
10 Sec. Bottom of the Dip Hold
10 Sec. Plank Hold
5 Handstand Push-ups
5 Ring Dips
5 Push-ups
Medium Conditioning
“JT”
21-15-9
Handstand Push-up
Ring Dip
Push-up
Accessory/Cool Down
12 Min EMOM
Odd: Standing Vertical Jump+Rebounding Jump
Even: Arch to Front Lever Bar Swing
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
8 Box Jumps (24/20)
15 Sec. Front Squat Hold
8 Burpees
4 Squat Cleans*
Round 1=75/55; Round 2=95/65; Round 3=135/95
Long Conditioning
“Klepto”
4 Rounds
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)
Accessory/Cool Down
10 Min EMOM
Odd: 10 Handstand Steps against the wall
Even: 6 Snatch Pulls (below the knee to triple extension) @ 50% 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. Snatch Hold Just Below Knees
10 Sec. Snatch Triple Extension Hold
1 Snatch Balance into 10 Sec. Overhead Squat Hold
1 Snatch
10 Sec. Clean Hold Just Below Knees
10 Sec. Clean Triple Extension Hold
10 Sec. Front Squat Hold
10 Sec. Split Jerk Hold
1 Clean and Jerk
*Round 1 = 40%; Round 2 = 55%; Round 3 = 70%
Lift
a) 7×1 Clean and Jerk
Start @ 80% and work up
b) 10 Min EMOM
1 Snatch @ 75%
Accessory/Cool Down
EMOM 5 Min
Run 100m
Min. 1 and 5=70%
Min. 2 and 4=85%
Min. 3=100%
Then
2 Min. Flush
Then
5 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min Not For Reps
10 Sec. Power Snatch Catch Hold
10 Sec. Back Squat Hold
5 Bar Swings
7 Power Snatches (75/55)
2 Bar Muscle-ups
3 Back Squats*
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Short Conditioning
“Open 16.3”
7 Min AMRAP
10 Power Snatches (75/55)
3 Bar Muscle-ups
Back Squat
10 Min EMOM
3 Back Squats @ 70%
Accessory/Cool Down
10 Min EMOM
Odd: 15 sec. Back Lever Hold on Bar
Even: 10 Handstand Steps (freestanding, on wall, or on box)
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. Bottom of Wall Ball Hold
10 Sec. Overhead Wall Ball Hold
10 Sec. Rope Climb Hold*
5 Wall Balls (20/14)
5 Jumping Wall Balls (20/14)
1 Rope Climb
1 Strict Press @ 50%
*Set foothold as close to hand hold as possible and hold
Short Conditioning
10 Min AMRAP
15 Wall Balls (20/14)
1 Rope Climb (15 ft)
Strict Press
10 Min EMOM
3 Strict Presses @ 70%
Accessory/Cool Down
8 Min EMOM
Odd: 5 Inverted Pike Pulls on Rings*
Even: 15 Sec. Overhead Squat Hold @ 50%
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
*Hang upside down in a pike position. With back of legs facing the sky, pull rings as close to arm pits as possible to complete a rep.
320 Gym 