1)Conditioning
5 Rounds
12 Overhead Squats (95/65; 80/55; 65/45; 50/35)
12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips+Descents; 12 Jumping Ring Dips
2) Strength
a) Work up to a heavy (behind the neck) strict press triple
b) Work up to a heavy strict press triple
3) Interval
4 Rounds
12 Kettlebell Swings (53/35; 44/26; 35/18)
12 KB Goblet Lunges (53/35; 44/26; 35/18)
Rest 1:00
1)Conditioning
Run 5000m
2) Strength
3×1 Clean+Jerk above 80% 1 RM
3×1 Clean+Jerk above 90% 1 RM
Complete within 18:00
1)Conditioning (Benchmark)
“Bradshaw”
10 rounds for time of:
3 Handstand Push-ups; 3 sec. Handstand hold+3 Push-ups; 3 sec. Headstand hold+3 push-ups; 3 push-ups; 3 kneeling push-ups
6 Deadlifts (225/155; 185/125; 145/100; 105/75)
12 Pull-ups; 6 Pull-ups; 6 Arch to hollows+12 Ring Rows; 12 Ring Rows
24 Double Unders; 12 Double Unders; 24 Single Unders; 12 Single Unders
2) Strength
5×1 Snatch Balance start at 80% of 1 RM Snatch and climb
Use rack
1)Conditioning
12-9-6
Handstand Push-ups; Downward Dog Push-ups; Dive Bombers; 6-5-4 Dive Bombers
Ring Dips; 6-5-4 Ring Dips; Jumping Ring Dips+Descents; Jumping Ring Dips
Push-ups; 6-5-4 Push-ups; Kneeling Push-ups; 6-5-4 Kneeling Push-ups
2) Strength
Back Squats
a. Work up to a heavy set of 6
b. Work up to heavy set of 3
3) Conditioning (Extra Credit)
Tabata Chest-to-bar Pull-ups; Tabata Pull-ups; Tabata Alternate Between Arch to Hollows (Sets 1, 3, 5, 7) and Ring Rows (Sets 2, 4, 6, 8); Ring Rows
1)Conditioning
5 Rounds
10 Shoulder to Overhead (135/95; 115/80; 95/65; 70/50)
20 Pistols; 20 Pistols Standing on Box; 20 Pistols Sitting on Box; 20 Step-ups
2) Strength
a) EMOM 6 min
1 Hang Squat Snatch @ 70% 1 RM
b) EMOM 6 min
1 Squat Snatch @ 80% 1 RM
3) Conditioning (Extra Credit)
3 Rounds
5 Ring Muscle-ups; 5 Jumping Ring Muscle-ups; 5 Ring Rows to Bottom of Dip; 5 Ring Rows
Rest 30 sec
Sprint 100m
Rest 30 sec
Sprint 100m
Rest 30 sec
25 Wall Balls (20/14; 14/10); 15 Wall Balls (14/10; 10/6)
Rest 30 Sec
1)Conditioning
4 Rounds
14 KB Thrusters* (53/35; 44/26; 35/18)
14 Toes-to-bar; 7 Toes-to-bar; 14 Knee Raises; 7 Knee Raises
14 Box Jump Overs (24/20; 20/16); 14 Box Step Overs (24/20; 20/16)
*7 per arm
2) Conditioning
3 Rounds
6 Vertical Leaps* (24”/16”; 20”/13”; 16”/10”; 12”/8”)
12 Snatches (95/65; 80/55; 65/45; 50/35)
36’ handstand walk; 36 Handstand “steps” against the wall; 36 Handstand “steps” with toes on box; 36 Handstand “steps” in downward dog
*Set rings to appropriate height when standing with both hands extended overhead. Can jump off two feet or one. Must touch ring with both hands to complete rep.
3) Conditioning
5 minutes on AirDyne for distance
1)Conditioning
5 Rounds
3 Strict Handstand Push-ups; 3 Handstand Push-ups; 3 Sec. Handstand Hold+3 Push-ups; 3 Push-ups
6 Strict Pull-ups; 3 Strict Pull-ups; 6 Banded Strict Pull-ups; 3 Banded Strict Pull-ups
12 Kettlebell Snatches* (53/35; 44/26; 35/18)
*6 per arm
2) Strength
3×1 Hang Squat Clean+Split Jerk+Touch and Go Squat Clean above 75% 1 RM
3×1 Hang Squat Clean+Split Jerk+Touch and Go Squat Clean above 85% 1 RM
Complete within 15:00
3) Interval (Extra Credit)
3 Rounds
15 Front Squats (135/95; 110/80; 85/65; 65/45)
30 Ab-mat Sit-ups; 20 Ab-mat Sit-ups; 10 Ab-mat Sit-ups
45 Double Unders; 20 Double Unders; 45 Single Unders; 20 Single Unders
Rest 1:00
1)Conditioning
5 Rounds
12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips and Descents; 12 Jumping Ring Dips
12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 12 Jumping/Banded Chest-to-bar Pull-ups; 6 Jumping/Banded Chest-to-bar Pull-ups
12 Deadlifts (185/125; 155/105; 125/85; 95/65)
2) Strength
5×3 Overhead Squats
Start @ 80% of Snatch 1 RM and climb
Complete in 15:00
Use Rack
3) Conditioning
Run 800m; 600m; 400m
Rest 2:00
Run 400m; 300m; 200m
Rest 1:30
Run 200m
1)Conditioning
2 Rounds
20 Handstand Push-ups; 20 Sec. of Handstand Holds+20 Push-ups; 20 Push-ups; 20 Kneeling Push-ups
40 Kettlebell Swings (53/35; 44/26; 35/18)
40 KB Goblet Squats (53/35; 44/26; 35/18)
2) Strength
EMOM 8 Min
2 Back Squats @ 75% 1 RM
Focus on speed out of the bottom of the squat
Go straight into #3 after 8th minute
3) Conditioning
50 Push-ups; 35 Push-ups; 20 Push-ups; 35 Kneeling Push-ups
100 Air Squats; 80 Air Squats; 60 Air Squats; 40 Air Squats
0:00-12:00
Warm up w/ dynamic stretching and foundational movements
Set up and warm up snatch with empty bar
12:00-27:00
1)Strength (benchmark)
15 Minutes to go for 1 RM Snatch
Bar starts empty at 12:00
27:00-37:00
Stretch for at least 5 minutes
Set up and warm up next workout
37:00-49:00
2) Conditioning
12 Min AMRAP
1-2-3-4-5-so on Ring Muscle-ups; Jumping Ring Muscle-ups; Jumping/banded Chest-to-bar Pull-ups; Jumping/banded Pull-ups
2-4-6-8-10-so on Power Cleans (use 80% of 1 RM Snatch)
3-6-9-12-15-so on Box Jumps (24/20; 20/16) Step Ups (24/20; 20/16)
49:00-60:00
Cool Down
Clean up
Spend at least 6 minutes stretching
320 Gym 