Category: Uncategorized

Endurance Conditioning (Volume=3)

36 Min AMRAP

12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 12 Kips+12 Ring Rows; 6 Kips+6 Ring Rows

18 Wall Balls (20/14; 14/10; 10/6)

12 Snatches (95/65; 80/55; 65/45; 50/35)

18 Lateral Bar Over Burpees; 12 Lateral Bar Over Burpees; 9 Lateral Bar Over Burpees

Long Conditioning (Volume=2)

“Mary”

20 Min AMRAP

5 Handstand Push-ups; 5 Handstand Push-ups Piked on Box; 5 Downward Dogs Push-ups; 5 Kneeling Push-ups

10 Pistols; 10 Pistols Standing on Box; 10 Pistols Sitting on Box; 10 Air Squats

15 Pull-ups; 8 Pull-ups; 15 Kips+15 Ring Rows; 8 Kips+8 Ring Rows

Medium Conditioning (Volume=1)

Run 2 Miles; Run 1.5 Miles; Run 1 Mile

Pick level that will take you 12:00-16:00

Short Conditioning (Volume=1)

Open 14.3

AMRAP 8 Min

10 Deadlifts (135/95; 115/80; 95/65; 70/50)

15 Box Jumps (24/20; 20/16; 16/12; 12/8)

15 Deadlifts (185/135; 155/115; 125/90; 95/65)

15 Box Jumps (24/20; 20/16; 16/12; 12/8)

20 Deadlifts (225/155; 185/135; 155/115; 115/85)

15 Box Jumps  (24/20; 20/16; 16/12; 12/8)

25 Deadlifts (275/185; 225/155; 185/135; 135/105)

15 Box Jumps (24/20; 20/16; 16/12; 12/8)

30 Deadlifts (315/205; 265/175; 215/145; 165/105)

15 Box Jumps (24/20; 20/16; 16/12; 12/8)

35 Deadlifts (365/225; 305/185; 255/155; 185/115)

15 Box Jumps (24/20; 20/16; 16/12; 12/8)

Change all of your own weights

Sprint Conditioning (Volume=1)

Open 11.4

AMRAP 5 Min

Squat Clean (165/110; 135/95; 105/75; 85/60)

Jerk (165/110; 135/95; 105/75; 85/60)

No thrusters

Back Squat (Volume=1)

EMOM 10 Min

Sets 1-5: 1 Back Squat @ 80%

Sets 6-10: 1 Back Squat @ 85%

Perform reps as explosively as possible

Snatch (Volume=1)

Every 3 minutes for 5 sets

5 TNG Squat Snatches @ 50%

4 count on pull from floor to mid thigh; 4 count in the squat

Clean and Jerk (Volume=1)

10 RM Power Clean+Push Jerk

Then

2×10 Power Clean+Push Jerk @ 90% 10 RM

Touch and go

Deadlift (Volume=1)

Every 3 minutes for 5 sets

5 Deadlifts @ 60%

5 count of descent from standing to floor, explode up

Press Conditioning (Volume=1)

5 Rounds

10 Strict Press (95/65; 80/55; 65/45; 50/35)

10 Ring Dips; 5 Ring Dips; 5 Jump to Supports+5 Box Dips; 5 Box Dips

Pull Conditioning (Volume=1)

100 Pull-ups; 50 Pull-ups; 100 Kips+100 Ring Rows; 50 Kips+50 Ring Rows

Midline Conditioning (Volume=1)

Tabata Toes-to-bar; Knee Raises

Rest 3:00

Tabata Toes-to-bar; Knee Raises

Leg Conditioning (Volume=1)

3 Rounds

30 Step-ups (30/24; 24/20; 20/16; 16/12)

20 Goblet Squats (53/35; 44/26; 35/18)

10 Box Jump Overs* (30/24; 24/20; 20/16; 16/12)

*May not touch the top of the box.  May jump and land however your please as long as both feet travel over the box.

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

Endurance Conditioning (Volume=3)

“Bull”

2 Rounds

200 Double Unders; 100 Double Unders; 200 Single Unders; 100 Single Unders

50 Overhead Squats (135/95; 115/80; 95/65; 70/50)

50 Pull-ups; 25 Pull-ups; 25 Kips+25 Ring Rows

Run 1 Mile; Run 1200m; Run 800m

Pick level that will take you between 30:00 and 45:00

Long Conditioning (Volume=2)

“Klepto”

4 Rounds

27 Box Jumps (24/20; 20/16; 16/12; 12/8)

20 Burpees; 15 Burpees; 10 Burpees

11 Squat Cleans (145/100; 125/85; 100/70; 75/55)

Pick level that will take you between 16:00 and 24:00

Medium Conditioning (Volume=1)

“Ryan”

5 Rounds

7 Ring Muscle-ups; 3 Ring Swings+3 Ring Muscle-ups; 7 Ring Swings+7 Ring Rows to Bottom of Dip; 7 Ring Swings+7 Ring Rows

21 Burpees; 15 Burpees; 12 Burpees

Pick level that will take you between 8:00 and 16:00

Short Conditioning (Volume=1)

21-15-9

Power Cleans (115/80; 95/65; 75/55; 55/40)

Thrusters (115/80; 95/65; 75/55; 55/40)

Sprint Conditioning (Volume=1)

500m Row Time Trial

Then

Row 4x500m (rest 2:00 between intervals) at or below your time trial time plus 15%*

*Example: if you row 1:30, 15%=13.5 sec., target rate is 1:43.5

Or

Complete the same workout with a 400m run instead of 500m row

Back Squat (Volume=1)

EMOM 10 Min

Sets 1-5: 1 Back Squat @ 80%

Sets 6-10: 1 Back Squat @ 85%

Perform reps as explosively as possible

Snatch (Volume=1)

Every 3 minutes for 5 sets

5 TNG Squat Snatches @ 50%

4 count on pull from floor to mid thigh; 4 count in the squat

Clean and Jerk (Volume=1)

10 RM Power Clean+Push Jerk

Then

2×10 Power Clean+Push Jerk @ 90% 10 RM

Touch and go

Deadlift (Volume=1)

Every 3 minutes for 5 sets

5 Deadlifts @ 60%

5 count of descent from standing to floor, explode up

Front Squat (Volume=1)

Every 3 minutes for 4 sets

10 Front Squats @ 50%

Perform the reps as explosively as possible

Use rack

Press Conditioning (Volume=1)

“JT”

21-15-9

Handstand Push-ups; 12-9-6 Handstand Push-ups; Downward Dog Handstand Push-ups; Push Press w/ 40% bodyweight

Ring Dips; 12-9-6 Ring Dips; Jump to Support+Controlled Descent; Box Dips

Push-ups; 12-9-6 Push-ups; Kneeling Push-ups

Pull Conditioning (Volume=1)

4 Rounds

10 Chest-to-bar Pull-ups; 5 Chest-to-bar Pull-ups; 10 Kips+10 Ring Rows

10 Strict Pull-ups; 5 Strict Pull-ups; 10 Ring Rows a little more difficult than you would usually do them

Midline Conditioning (Volume=1)

Tabata Toes-to-bar; Knee Raises

Rest 3:00

Tabata Toes-to-bar; Knee Raises

Leg Conditioning (Volume=1)

3 Rounds

30 Step-ups (30/24; 24/20; 20/16; 16/12)

20 Goblet Squats (53/35; 44/26; 35/18)

10 Box Jump Overs* (30/24; 24/20; 20/16; 16/12)

*May not touch the top of the box.  May jump and land however your please as long as both feet travel over the box.

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

Endurance Conditioning (Volume=3)

Run 5 Miles; Run 4 Miles; Run 3 Miles

Choose distance that takes between 35:00-45:00

Long Conditioning (Volume=2)

“Zimmerman”

AMRAP 25 Min

11 Chest-to-bar Pull-ups; 5 Chest-to-bar Pull-ups; 11 Kips+11 Ring Rows; 5 Kips+5 Ring Rows

2 Deadlifts (315/215; 265/185; 215/145; 165/105)

10 Handstand Push-ups; 5 Handstand Push-ups; 5 Sec. Handstand Hold+5 Push-ups; 5 Sec. Headstand Hold+5 Kneeling Push-ups/5 Push-ups

Medium Conditioning (Volume=1)

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

20 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35)

20 Shoulder to Overhead (95/65; 80/55; 65/45; 50/35)

20 Overhead Squats (95/65; 80/55; 65/45; 50/35)

20 Front Squats (95/65; 80/55; 65/45; 50/35)

Complete 5 burpees every minute on the minute, beginning at 0:00

Pick level you can complete between 9:00 and 16:00

Short Conditioning (Volume=1)

Open 13.4

7 Min AMRAP

3 Clean and Jerks (135/95; 115/80; 95/65; 70/50)

3 Toes-to-bar; 3 Knee Raises

6 Clean and Jerks (135/95; 115/80; 95/65; 70/50)

6 Toes-to-bar; 6 Knee Raises

9 Clean and Jerks (135/95; 115/80; 95/65; 70/50)

9 Toes-to-bar; 9 Knee Raises

Etc.

Sprint Conditioning (Volume=1)

3 Rounds

10 Power Snatches (75/55; 65/50; 55/40; 45/35)

10 Overhead Squats (75/55; 65/50; 55/40; 45/35)

30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders

Pick level you can finish between 3:00 and 6:00

Back Squat (Volume=1)

3×10 Back Squats

3 count on descent; 3 count in squat; explode up

Begin at 40% 1 RM and work up

Snatch (Volume=1)

EMOM 10 Minutes

First 5 sets: 1 Hang Snatch @70%

Second 5 sets: 1 Snatch @80%

Perform reps as explosively as possible

Clean (Volume=1)

Every 2 minutes for 5 sets

5 Touch and Go Squat Cleans @ 60%

Perform reps as explosively as possible

Shoulder to Overhead (Volume=1)

EMOM 10 Minutes

First 5 sets: 2 Push Jerks @ 60%

Second 5 sets: 1 Split Jerk @ 75%

Perform reps as explosively as possible

***Use rack

Overhead Squat (Volume=1)

Every 2 Minutes for 5 sets

5 Overhead Squats @ 70% Snatch 1 RM

Perform reps as explosively as possible

From ground

Press Conditioning (Volume=1)

5 Rounds

6 Strict Handstand Push-ups; 3 Strict Handstand Push-ups; 6 Push-ups Piked on Box; 6 Push-ups from Downward Dog

12 Ring Push-ups; 6 Ring Push-ups; 6 Push-ups; 6 Kneeling Push-ups

Pull Conditioning (Volume=1)

3 Rounds

10 Ring Muscle-ups; 10 Jumping Ring Muscle-ups; 10 Ring Rows into Ring Support; 10 Ring Rows

10 Barbell Rows (115/80; 95/65; 75/55; 55/40)

Midline Conditioning (Volume=1)

2 Rounds

25 Hollow Rocks; 15 Hollow Rocks

25 Arch Rocks; 25 Arch Rocks with hands

100 Ab-mat Sit-ups; 75 Ab-mat Sit-ups; 50 Ab-mat Sit-ups

Leg Conditioning (Volume=1)

100 Pistols; 100 Pistols Standing on Box; 100 Pistols Sitting on Box; 100 Air Squats

Bar Skill (Volume=1)

For 15 Minutes:

Pick 3-5 movements and progress through them as a reasonable pace

8-10 Bar Kips

6-8 Toes-to-bar

6-8 Kipping Pull-ups

6-8 Butterfly Pull-ups

4-6 Kipping Chest-to-bar Pull-ups

4-6 Butterfly Chest-to-bar Pull-ups

3-5 Bar Pull-overs

3-5 Bar Muscle-ups

Rings Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

Handstand Skill (Volume=1)

Pick 3-5 movements from the website linked and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

Endurance Conditioning (Volume=3)

AMRAP 36 Min

6 Overhead Squats (135/95; 115/80; 95/65; 70/50)

12 Toes-to-bar; 6 Toes-to-bar; 12 Knee Raises; 6 Knee Raises

18 Wall Balls (20/14; 14/10; 10/6)

36 Double Unders; 18 Double Unders; 36 Single Unders; 18 Single Unders

Long Conditioning (Volume=2)

“Wittman”

7 Rounds

15 Kettlebell Swings (53/35; 44/26; 35/18)

15 Power Cleans (95/65; 80/55; 65/45; 50/35)

15 Box Jumps (24/20; 20/16); 15 Step-ups (24/20; 20/16)

Pick level you can finish between 16:00 and 24:00

Medium Conditioning (Volume=1)

5 Rounds

8 Handstand Push-ups; 4 Handstand Push-ups; 8 Sec. Handstand Hold+8 Push-ups; 8 Sec. Headstand Hold+8 Kneeling or 4 Push-ups

12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 12 Kips+12 Ring Rows; 6 Kips+6 Ring Rows

8 Front Squats (155/105; 135/95; 105/75; 80/55)

Pick a level you can finish between 8:00 and 14:00

Short Conditioning (Volume=1)

Run 1 Mile; Run 1200m; Run 800m

Pick distance you can run between 5:00 and 8:00

Sprint Conditioning (Volume=1)

50 Burpees for time; 40 Burpees for time; 30 Burpees for time

Pick level you can finish between 3:00 and 5:00

Back Squat (Volume=1)

5×5 Back Squat

Start @ 75% and work up

Go for max on last set, don’t worry if you fail the last set

Snatch (Volume=1)

3×10 Power Snatch

Pull from ground to mid thigh for a 4 count and then explode to overhead

Start @ 40% and work up

Clean and Jerk (Volume=1)

Go for 1 RM Clean and Jerk

Then:

4×1 Clean and Jerks between 85-95% established 1 RM

Deadlift (Volume=1)

EMOM 10 Min

1 Deadlift @ 80% 1 RM

Perform rep as explosively as possible

Front Squat (Volume=1)

5×5 Front Squats

Start @ 50% 1 RM and work up

Rep 1=Descend into squat for 1 count, hold squat for 1 count, explode up

Rep 2=Descend into squat for 2 count, hold squat for 2 count, explode up

Rep 3=Descend into squat for 3 count, hold squat for 3 count, explode up

Rep 4=Descend into squat for 4 count, hold squat for 4 count, explode up

Rep 5=Descend into squat for 5 count, hold squat for 5 count, explode up

Press Conditioning (Volume=1)

Tabata Push-ups; Kneeling Push-ups, straight into:

Tabata Ring Dips; Bench Dips, straight into:

Tabata Strict Press @ 50% bodyweight; 40% bodyweight; 30% bodyweight; 20% bodyweight

Score is reps over the 12:00 minutes

Pull Conditioning (Volume=1)

80 Pull-ups; 40 Pull-ups; 80 Ring Rows; 40 Ring Rows

You have 10 minutes to complete the reps in as few sets as possible.  Score is the number of sets it took you.  For example: if you complete 80 reps in a set of 20, set of 15, set of 15, set of 10, set of 10, and set of 10, your score would be 6.

Midline Conditioning (Volume=1)

3 Rounds

30 Sit-ups; 20 Sit-ups

15 Toes-to-bar; 8 Toes-to-bar; 15 Knee Raises; 8 Knee Raises

Leg Conditioning (Volume=1)

40 Step-ups (30/24; 24/20; 20/16)

40 Pistols; 40 Pistols standing on box; 40 Pistols sitting on box; 40 Air Squats

2:00 Wall Sit; 1:30 Wall Sit; 1:00 Wall Sit; :30 Wall Sit

Lung Conditioning (Volume=1)

5 Rounds

:30 on AirDyne for Calories

1:30 Rest

Grip Conditioning (Volume=1)

In 5:00

Max Distance Walked in Plate Grip Farmer’s Carry (35/25; 25/15; 15/10)

Gymnastics Skill (Volume=1)

For 15 Minutes:

Progress steadily through the movements you can for multiple rounds:

20 Sec Handstand Hold against wall; 20 Sec Headstand Hold against wall

3-5 Straddle to handstand against wall; 3-5 Straddle to headstand against wall

3-5 Pike to handstand against wall; 3-5 Pike to handstand against wall

20 Sec Handstand Hold free standing; 20 Sec Headstand Hold free standing

3-5 Straddle to handstand free standing; 3-5 Straddle to headstand free standing

3-5 Pike to handstand free standing; 3-5 Pike to handstand free standing

40 feet of handstand walking; 20 Handstand steps against wall; 20 Handstand steps piked on box; 20 Handstand steps in downward dog

Endurance Conditioning (Volume=3)

“McGee”

AMRAP 30 Min

5 Deadlifts (275/185; 225/155; 185/125; 135/95)

13 Push-ups; 7 Push-ups; 13 Kneeling Push-ups; 7 Kneeling Push-ups

9 Box Jumps (24/20; 20/16); 9 Step-ups (24/20; 20/16)

Long Conditioning (Volume=2)

Run 5k; Run 2.5 Miles; Run 2 Miles; Run 1.5 Miles

Run distance that will take you between 18:00 and 25:00

Medium Conditioning (Volume=1)

Open 15.3

AMRAP 14 Min

7 Muscle-ups; 7 Jumping Muscle-ups; 7 Ring Row to Jumping Ring Dip; 7 Ring Rows

50 Wall Balls (20/14; 14/10; 10/6)

100 Double Unders; 50 Double Unders; 100 Single Unders; 50 Single Unders

Short Conditioning (Volume=1)

Open 15.4

AMRAP 8 Min

3 Handstand Push-ups; 3 Sec. Handstand Hold+3 Push-ups; 3 Sec. Headstand Hold+3 Push-ups; 3 Kneeling Push-ups

3 Power Cleans (185/125; 155/105; 125/85; 95/65)

Add 3 reps to the Handstand Push-ups each round and 3 reps to the Power Clean every 3 rounds.  Example: Round 2 would be 6 HSPU and 3 Power cleans; Round 4 would be 12 HSPU and 6 Power Cleans; Round 7 would be 21 HSPU and 9 Power Cleans

Sprint Conditioning (Volume=1)

“Fran”

21-15-9

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

Pull-ups; 12-9-6 Pull-ups; 12-9-6 Kips+Ring Rows; Ring Rows

Pick a level that you can finish between 2:00 and 5:00

Back Squat (Volume=1)

5×1 Back Squat

Descend into the squat for a 5 count

Hold squat for 5 count

Explode up

Start @ 70% 1 RM and work up

Snatch (Volume=1)

5×5 Touch and Go Power Snatch

Start @ 70% 1 RM and work up

Clean (Volume=1)

Every 2 Minutes for 5 Rounds

10 Power Cleans @ 40% Clean and Jerk 1 RM

Complete 10 reps as fast as possible

Shoulder to Overhead (Volume=1)

3×10 Push Jerks

Lower weight to shoulders for a 3 count

Explode to power position

Hold weight above head in power position for 3 count

Start at 35% of C and J 1 RM

Overhead Squat (Volume=1)

7×1 Overhead Squats

Start at 90% of Snatch 1 RM and go for an Overhead Squat 1 RM in the last few reps

Press Conditioning (Volume=1)

100 Ring Dips; 50 Ring Dips; 50 Jump to Ring Supports+50 Bench Dips; 50 Bench Dips

Pull Conditioning (Volume=1)

3 Rounds

7 Chin-ups; 3 Chin-ups; 7 Ring Rows

7 Pull-ups; 3 Pull-ups; 7 Ring Rows

7 Barbell Rows (115/80; 95/65; 75/55; 55/40)

Midline Conditioning (Volume=1)

100 Toes-to-bar; 50 Toes-to-bar; 100 Knee Raises; 50 Knee Raises

Leg Conditioning (Volume=1)

5 Rounds

10 Goblet Lunges (53/35; 44/26; 35/18)

30 Air Squats; 25 Air Squats; 20 Air Squats; 15 Air Squats

Grip Conditioning (Volume=1)

4 Rounds

10 Hanging Hip Touches; 10 Hanging Hand Releases; 20 sec. Pull-up Bar Hang; 10 Sec. Pull-up Bar Hang

200m KB Farmer’s carry (53/35; 44/26; 35/18)

Posterior Conditioning (Volume=1)

3 Rounds

12 Straight Leg Deadlifts (95/65; 80/55; 65/45; 50/35)

24 Sumo Deadlifts (95/65; 80/55; 65/45; 50/35)

24 Deadlifts (95/65; 80/55; 65/45; 50/35)

Gymnastics Skill (Volume=1)

For 15 Minutes:

Progress steadily through the movements you can for multiple rounds:

8-10 Ring Swings

4-6 Ring Toes-to-bar

4-6 Ring Pull-ups

4-6 Skin the cats

2-4 Ring Muscle-ups

Not for time

Focus on technique

Endurance Conditioning (Volume=3)

“The Don”–Benchmark

66 Deadlifts (110/75; 95/65; 75/55; 55/40)
66 Box Jumps (24/20; 20/16); 33 Box Jumps (20/16)
66 Kettlebell Swings (53/35; 44/26; 35/18)
66 Knees To Elbow; 33 Knees to Elbow; 66 Knee Raises; 33 Knee Raises
66 Ab-mat Sit-ups; 44 Ab-mat Sit-ups; 33 Ab-mat Sit-ups
66 Pull-ups; 33 Pull-ups; 66 Kips+33 Ring Rows; 33 Ring Rows
66 Thrusters (55/40; 50/35; 45/35)
66 Wall Balls (20/14; 14/10; 10/6)
66 Burpees; 44 Burpees; 33 Burpees
66 Double Unders; 33 Double Unders; 66 Single Unders; 33 Single Unders

Long Conditioning (Volume=2)

AMRAP 18 Min

6 Ring Muscle-ups; 6 Jumping Muscle-ups; 6 Ring Rows into Jumping Dip; 6 Ring Rows into Bottom of Dip

12 Handstand Push-ups; 6 Handstand Push-ups; 6 sec. Handstand Hold+6 Push-ups; 6 Push-ups

Run 400m; Run 200m

Medium Conditioning (Volume=2)

Open 14.5/16.5–Benchmark

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

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

Bar-Facing Burpees; 14-12-10-8-6-4-2 Bar-Facing Burpees

Pick a level you can finish between 10:00 and 16:00

Short Conditioning (Volume=1)

“DT”–Benchmark

5 Rounds

12 Deadlifts (155/105; 135/95; 105/80; 80/55)

9 Hang Power Cleans (155/105; 135/95; 105/80; 80/55)

6 Push Jerks (155/105; 135/95; 105/80; 80/55)

Pick a level that allows you to finish between 5:00 and 8:00

Sprint Conditioning (Volume=1)

3x400m

Rest 2:00 between intervals

Back Squat (Volume=1)

3×10 Back Squat

Start at 65% of 1 RM and move up

Treat the last set like a max

Snatch (Volume=1)

Every 1:30 for 7 Rounds

1 Squat Snatch @ 70% 1 RM

Pause 3 seconds just below the knee

Pause 3 seconds at mid thigh

Pause 3 seconds in the squat

Clean and Jerk (Volume=1)

Every 2:30 for 5 Rounds

5 Squat Clean and Split Jerks @ 50% 1 RM

Pause 3 seconds in the squat

Pause 3 seconds in the split

Touch and go or drop and reset

Deadlift (Volume=1)

Every 3 minutes for 4 rounds

10 Deadlifts @ 45% 1 RM

Pause 3 seconds just below the knee

Front Squat (Volume=1)

Every 1:30 for 7 Rounds

2 Front Squats @ 75% 1 RM

Complete each rep as explosively as possible

Press Conditioning (Volume=1)

60 Push-ups; 30 Push-ups; 60 Kneeling Push-ups; 30 Kneeling Push-ups

60 Strict Presses (75/55; 65/50; 55/40; 45/35)

Pull Conditioning (Volume=1)

70 Strict Pull-ups; 35 Strict Pull-ups; 70 Ring Rows; 35 Ring Rows

Midline Conditioning (Volume=1)

3 Rounds

30 Ab-mat Sit-ups; 15 Ab-mat Sit-ups

1:00 Plank; :45 Plank; :30 Plank

Leg Conditioning (Volume=1)

5 Rounds

12 Box Jumps (24/20; 20/16); 12 Step-ups (24/20; 20/16)

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box

Grip Conditioning (Volume=1)

400m KB Farmer’s Carry (53/35; 44/26; 35/18)

200m Plate Farmer’s Carry (35/25; 25/15; 15/10)

Posterior Conditioning (Volume=1)

3 Rounds

10 Good Mornings (95/65; 80/55; 65/45; 50/35)

20 Supermans; 15 Supermans; 10 Supermans

Gymnastics Skill (Volume=1)

For 15 Minutes:

Progress steadily through the movements you can for multiple rounds:

8-10 Kips

4-6 Toes-to-bar

4-6 Kipping Pull-ups

4-6 Butterfly Pull-ups

3-5 Kipping Chest-to-bar

3-5 Butterfly Chest-to-bar

2-4 Bar Muscle-ups

Not for time

Focus on technique

Endurance Conditioning (Volume=3)

Run 5 Miles; Run 4 Miles; Run 5k

Pick distance that will take you 35-45 minutes to complete

Long Conditioning (Volume=2)

AMRAP 24 Min

8 Chest-to-bar Pull-ups; 4 Chest-to-bar Pull-ups; 4 Pull-ups; 8 Kips+4 Ring Rows

16 Wall Balls (20/14; 14/10; 10/6); 8 Wall Balls (10/6)

48’ Handstand Walk; 24 Handstand Steps Against Wall; 24 Handstand Steps on Box; 24 Handstand Steps in Downward Dog

Medium Conditioning (Volume=1)

Open 13.2 (Benchmark)

AMRAP 10 Min

5 Shoulder-to-Overhead (115/75; 95/65; 75/55; 55/40)

10 Deadlifts (115/75; 95/65; 75/55; 55/40)

15 Box Jumps (24/20; 20/16); 15 Step-ups (24/20; 20/16)

Short Conditioning (Volume=1)

5 Rounds

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

30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders

Pick a level that allows you to finish between 4:00 and 7:00

Sprint Conditioning (Volume=1)

10 Front Squats (185/125; 155/105; 125/85; 95/65)

30 Toes-to-bar; 15 Toes-to-bar; 30 Knee Raises; 15 Knee Raises

Run 200m

Pick a level that allows you to finish between 2:00 and 4:00

Back Squat (Volume=1)

Every 2 min for 7 Rounds

5 Back Squats @ 60%

Complete each 5 rep set as fast as possible with good form

Snatch (Volume=1)

3×10 Touch and Go Power Snatches    

Start at 60% 1 RM and work up

Clean and Jerk (Volume=1)

EMOM 10 Min        

2 Squat Cleans @ 60% 1 RM

Drop and reset each rep

Be as fast as possible with good form in each rep

Shoulder to Overhead (Volume=1)

5×5 Push Jerks       

Start @ 70% of 1 RM and work up

Overhead Squat (Volume=1)

Every 2 Minutes for 5 rounds        

10 Overhead Squats @ 50% Snatch Max

Use rack

Complete each 10 reps as fast as possible with good form

Press Conditioning (Volume=1)

3 Rounds

6 Strict Handstand Push-ups; 3 Strict Handstand Push-ups; 6 Handstand Push-ups on Box; 3 Handstand Push-ups in Downward Dog

9 Bench Press (155/105; 135/95; 105/70; 75/55)

12 Ring Dips; 6 Ring Dips; 6 Jumping Ring Dips+Ring Descents; 12 Seated Dips

Pull Conditioning (Volume=1)

4 Rounds

6 Strict Pull-ups; 3 Strict Pull-ups; 6 Strict Ring Rows; 3 Strict Ring Rows

12 Pull-ups; 6 Pull-ups; 12 Kips+12 Ring Rows; 6 Kips+6 Ring Rows

12 Barbell Row (95/65; 80/55; 65/45; 50/35)

Midline Conditioning (Volume=1)

4 Rounds

10 Strict Toes-to-bar; 5 Strict Toes-to-bar; 10 Strict Leg Raises*; 5 Strict Leg Raises*

20 Ab-mat Sit-ups; 15 Ab-mat Sit-ups; 10 Ab-mat Sit-ups

*Legs reach parallel to ground

Leg Conditioning (Volume=1)

4 Rounds

10 Pistols; 10 Pistols Standing on Box; 10 Pistols Sitting on Box

10 Goblet Step-ups (Weight=53/35; 44/26; 35/18) (Box Height=30/24; 24/20; 20/16)

10 Goblet Squats (53/35; 44/26; 35/18)

Grip Conditioning (Volume=1)

3 rounds

200m Farmer’s Carry (53/35; 44/26; 35/18)

30 sec. Pull-up Bar Hang; 20 sec. Pull-up Bar Hang; 10 Sec. Pull-up Bar Hang

30 sec. Deadlift Hold (225/155; 185/125; 155/105; 115/80)

Gymnastics Skill (Volume=1)

For 15 Minutes:

Progress steadily through the movements you can for multiple rounds:

20 Sec. Handstand Hold Against Wall; 20 Sec. Headstand Hold Against Wall

20 Sec. Freestanding Handstand Hold; 20 Sec. Freestanding Headstand Hold

20 Sec. Ring Handstand Hold; 20 Sec Ring Plank Hold

3-5 Straddle into Handstand; 3-5 Straddle into Headstand

3-5 Pike into Handstand; 3-5 Pike into Headstand

Not for time

Focus on technique

Endurance Conditioning

40 Min AMRAP

12 Lateral Bar Over Burpees; 8 Lateral Bar Over Burpees; 6 Lateral Bar Over Burpees

8 Power Cleans (135/95; 110/80; 85/60; 65/45)

8 Handstand Push-ups; 8 Sec. Handstand Hold+8 Push-ups; 8 Sec. Headstand Hold+8 Push-ups; 8 Kneeling Push-ups

12 Front Rack Lunges (135/95; 110/80; 85/60; 65/45)

Long Conditioning

21-15-9 reps of:

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

  Pull-ups; 12-9-6 Pull-ups; Kips+Ring Rows; Ring Rows

Straight into

15-12-9 reps of:

  Thrusters (115/80; 95/65; 75/50; 55/35)

  Chest-to-bar pull-ups; 8-6-4 Chest-to-bar; Kips+Ring Rows; Ring Rows

Straight into

12-9-6 reps of:

  Thrusters (135/95; 110/80; 85/60; 65/45)

  Bar muscle-ups; Jumping Bar Muscle-ups; Ring Row into Jumping Dip; Ring Rows

Medium Conditioning

Run 1.5 Miles (2400m); Run 1 Mile (1600m)

Short Conditioning

3 Rounds

7 Squat Snatches (115/80; 95/65; 75/50; 55/35)

35 Double Unders; 18 Double Unders; 35 Single Unders; 18 Single Unders

Sprint Conditioning

8 Ring Muscle-ups; Jumping Ring Muscle-ups; Ring Row into Jumping Dip; Ring Rows into Dip Bottom

40 Overhead Squats (75/55; 65/45; 50/35; 35/25)

Squat

1)EMOM 10 Min

5 Back Squats @ 60%

Focus on technique and speed out of bottom

2) 1 RM Front Squat

Clean and Jerk

 

 

Every 1:30 for 12 Min (9 Rounds)

1 Clean and jerk at 85% 1 RM

Snatch

4×1 hang snatch

Start at 75% and work up

4×1 snatch

Start at 85% and work up

Deadlift

a) Work up to heavy snatch grip deadlift triple

b) Work up to heavy snatch grip deadlift single

Gymnastics Skill

For 15 Minutes:

Progress steadily through the movements you can:

7-10 Ring Kips (Arch to Hollow)

5-7 Ring Pull-ups; Ring Rows

5-7 Ring Toes-to-bar; Ring Knee Raises

3-5 Ring Muscle-ups; Jumping Ring Muscle-ups; Ring Row to Bottom of Dip to Jumping Dip

Not for time

Focus on technique

Upper Body Conditioning

3 Rounds

8 Ring Dips; 4 Ring Dips; Jumping Ring Dips; Box Supported Ring Dips

8 Handstand Push-ups; 8 Sec. Handstand Hold+8 Push-ups; 8 Sec. Headstand Hold+8 Push-ups; 8 Kneeling Push-ups

12 Strict Presses (95/65; 80/55; 65/45; 50/35)

12 Push-ups; 8 Push-ups; 4 Push-ups; 12 Kneeling Push-ups

Midline Conditioning

100 Ab-mat Sit-ups; 80 Ab-mat Sit-ups; 60 Ab-mat Sit-ups; 40 Ab-mat Sit-ups

50 Toes-to-bar; 25 Toes-to-bar; 50 Knee Raises; 25 Knee Raises

2:00 in Plank; 1:30 in Plank; 1:00 in Plank; :30 in Plank

Endurance Conditioning

“Murph”

1 Mile Run; 800 m Run

100 Pull-ups; 50 Pull-ups; 50 Kips+100 Ring Rows; 100 Ring Rows

200 Push-ups; 100 Push-ups; 200 Kneeling Push-ups; 100 Kneeling Push-ups

300 Air Squats; 200 Air Squats; 100 Air Squats

1 Mile Run; 800 m Run

Must begin and end with the 1 mile/800 m run but everything in between can be partitioned however.

Long Conditioning

25 Min AMRAP

4 Ring Muscle-ups; 4 Jumping Ring Muscle-ups; 4 Ring Rows into Jumping Dip into Dip Descent; 4 Ring Rows into Jumping Dip

16 Box Jumps (24/20; 20/16); 8 Box Jumps (20/16); 16 Step-ups (20/16)

4 Deadlifts (275/185; 225/155; 185/125; 135/95)

16 Wall Balls (20/14; 14/10; 10/6); 8 Wall Balls (10/6)

Sprint Conditioning

“Grace”

30 Clean and Jerks (135/95; 110/80; 95/65; 70/45)

Barbell

1)5×3 Back Squat

Start at 75% of 1 RM and work up

2) 5×3 Touch and Go Power Clean and Jerk

Start at 65% of 1 RM and work up

3a) Work up to heavy deadlift triple

3b) Work up to heavy deadlift single

Gymnastics Skill

For 15 Minutes:

Progress steadily through the movements you can:

3-5 Kips

3-5 Kipping Pull-ups

3-5 Butterfly Pull-ups

3-5 Kipping Chest-to-bar

3-5 Butterfly Chest-to-bar

3-5 Bar Muscle-ups

3-5 Toes-to-bar

Not for time

Focus on technique

Jumping

Max Broad Jump

Take 3-5 attempts

Start standing behind a marking, jump off two feet, land on two feet, and measure distance from your starting marking to where your heels landed

1)Conditioning

6 Rounds

4 Strict Pull-ups; 2 Strict Pull-ups; 4 Ring Rows; 2 Ring Rows

6 Burpees; 3 Burpees

8 Snatches (75/55; 65/45; 50/35; 40/25)

2) Strength

5×3 Touch and Go Power Snatch

Start at 65% of Snatch 1 RM and work up

3) Conditioning (Extra Credit)

Tabata Toes to bar; Knee Raises