Category: Uncategorized

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

12:00-18:00

1)Conditioning (Benchmark)

“Fran”

21-15-9

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

Pull-ups; 12-9-6 Pull-ups; Jumping/banded Pull-ups; 12-9-6 Jumping/banded Pull-ups

6:00 time cap

18:00-32:00

Stretch for at least 5 minutes

Set up and warm up next workout

32:00-44:00

2) Conditioning

AMRAP 12 Min

24 Burpees; 20 Burpees; 16 Burpees; 12 Burpees

48 Double Unders; 24 Double Unders; 48 Single Unders; 24 Single Unders

44:00-60:00

Cool Down

Clean up

Spend at least 10 minutes stretching

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

12:00-22:00

1)Conditioning

10 Min AMRAP

12 Toes to Bar; 6 Toes to Bar; 12 Knee Raises; 6 Knee Raises

12 Kettlebell Snatches* (53/35; 44/26; 35/18)

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

*6 per arm

22:00-24:00

Rest 2 minutes

24:00-28:00

2) Conditioning

Run 800m; 600m; 400m

4:00 Time Cap

28:00-35:00

Stretch for at least 5 minutes and warm up with only an empty bar

35:00-50:00

3) Strength (Benchmark)

Go for 1 RM Clean and Jerk*

*Bar must start empty at 35:00–15 minutes to find max.

50:00-60:00

Cool Down

Clean up

Spend at least 5 minutes stretching

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up first workout

Warm up movements in conditioning

12:00-28:00

1)Conditioning

16 Min AMRAP

18 Pistols; 18 Pistols standing on box; 18 Pistols Sitting on box; 9 Pistols Sitting on box

12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips; 6 Jumping Ring Dips

6 Bar Muscle-ups; 6 Jumping Bar Muscle-ups; 6 Jumping/Banded Chest-to-bar Pull-ups; 6 Jumping/Banded Pull-ups

28:00-40:00

Stretch for a minimum of 5 minutes

Set up and warm up back squat

40:00-50:00

2) Strength

In 10 minutes complete 10 back squat reps.  Score is the total weight lifted over the 10 reps.

50:00-60:00

Cool Down

Clean up

Spend at least 5 minutes stretching

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

12:00-24:00

1)Conditioning

AMRAP 12 Min

9 Burpees; 6 Burpees; 3 Burpees

6 Handstand Push-ups; 6 sec. Handstand hold+6 Push-ups; 6 Push-ups; 6 Kneeling Push-ups

3 Ring Muscle-ups; 3 Jumping Ring Muscle-ups; 3 Jumping/Banded Chest-to-bar Pull-ups; 3 Jumping/Banded Pull-ups

24:00-34:00

Spend at least 5 minutes stretching

Warm-up and set-up next workout

34:00-46:00

2) Conditioning

AMRAP 12 Min

9 Front Squats (155/105; 130/90; 105/70; 80/55)

6 Hang Power Cleans (155/105; 130/90; 105/70; 80/55)

3 Power Snatches (155/105; 130/90; 105/70; 80/55)

46:00-60:00

Cool Down

Clean up

Spend at least 9 minutes stretching

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

12:00-24:00

1)Conditioning (Benchmark)

“Helen”

3 Rounds

400m Run; 200m Run

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

12 Pull-ups; 6 Pull-ups; 12 Banded/Jumping Pull-ups; 6 Banded/Jumping Pull-ups

12:00 Cap

24:00-34:00

Stretch for at least 5 minutes

Set up and warm up to 80% snatch

34:00-44:00

2) Strength

EMOM 10 Min

1 Snatch @ 80% 1 RM

44:00-48:00

3) Conditioning

120 Double Unders; 60 Double Unders; 120 Single Unders; 60 Single Unders

12 Power Cleans (use the weight used for the snatch)

4:00 time cap

48:00-60:00

Cool Down

Clean up

Spend at least 7 minutes stretching

0:00-15:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

15:00-27:00

1)Conditioning

6 Rounds

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

12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 6 Pull-ups; 6 Jumping/Banded Pull-ups

12:00 time cap

If you do not finish, enter Cap+# of reps remaining

27:00-32:00

Stretch for 5 minutes

32:00-37:00

Set up and warm up next workout

37:00-47:00

2) Strength

AMRAP 10 Min

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

6 Strict Pull-ups; 3 Strict Pull-ups; 6 Strict Banded Pull-ups; 3 Strict Banded Pull-ups

*Males add 10 lbs each round, females add 5 lbs each round

*No rack

47:00-60:00

Cool Down

Clean up

Spend at least 8 minutes stretching

0:00-15:00

Warm up w/ dynamic stretching and foundational movements (squats, burpees, kips, barbell practice)

Set up and warm up first workout

15:00-23:00

1) Conditioning

8 Min AMRAP

9 Handstand Push-ups; 9 Sec. Handstand Hold+9 Push-ups; 9 Push-ups; 9 Kneeling Push-ups

9 Box Jumps (30/24; 24/20; 20/16); 9 Step-ups (20/16)

23:00-28:00

Stretch for 5 minutes

28:00-33:00

Warm up to 80% of Clean and Jerk Max

33:00-43:00

2) Strength

10 Min EMOM

1 Squat Clean+1 Split Jerk @ 80% 1 RM

43:00-44:00

3) Barbell Conditioning

Front Squat the weight used in workout #2 for AMRAP in 1 min

44:00-60:00

Cool Down

Clean up

Spend at least 10 minutes stretching

0:00-15:00

Warm up w/ dynamic stretching and foundational movements

Set up first workout

Warm up movements in first workout

15:00-30:00

1) Conditioning

15 Min AMRAP

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

12 Pull-ups; 6 Pull-ups; 12 Jumping/banded Pull-ups; 6 Jumping/banded pull-ups

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

30:00-40:00

Stretch for a minimum of 5 minutes

Set up and warm up next workout

40:00-50:00

2) Conditioning

10 Min AMRAP

3 Deadlifts* (225/135; 185/110; 145/85; 105/60)

3 Bar Muscle-ups; Jumping Bar Muscle-ups; Jumping/banded Chest-to-bar Pull-ups; Jumping/banded Pull-ups

*Males add 20 pounds each round, females add 10 pounds each round

For example, a black level male will perform 3 deadlifts at 225, add 20 pounds, perform 3 reps at 245, add 20 pounds, perform 3 reps at 265, and continue this pattern until time expires.

50:00-60:00

Cool Down

Clean up

Spend at least 5 minutes stretching

1) Conditioning

6 Rounds

4 Squat Snatches* (135/95; 115/80; 95/65; 70/50)

6 Handstand Push-ups; 6 sec. Handstand hold+6 Push-ups; 6 Push-ups; 6 kneeling push-ups

8 Bar-facing Burpees; 4 Bar-facing Burpees

*You can power snatch and then overhead squat if necessary

2) Strength

a) 5 RM Back Squat

We’ll find a 5 rep max every week for a few weeks

The last 5 RM was on 6/1/16

b) Max reps at 80% 5 RM Back Squat in a minute

Use rack

3) Conditioning (Extra Credit)

50 Pull-ups; 25 Pull-ups; 50 Jumping/banded Pull-ups; 25 Jumping/banded Pull-ups

100 Air Squats; 75 Air Squats; 50 Air Squats

1) Conditioning

a) “Heavy Grace”

30 Clean and Jerks @ 80% of 1 RM

Rest 5 Min

b) 30 Ring Muscle-ups; 15 Ring Muscle-ups; 30 Jumping Ring Muscle-ups; 30 Jumping Chest-to-bar pull-ups

2) Strength

4×1 Hang Snatch (above knee) 80% and above

4×1 Snatch 90% and above

3) Conditioning (Extra Credit)

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

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