Category: Uncategorized

1) Conditioning

a) AMRAP 7 Min

1-2-3-4-5-so on

Clusters* (155/105; 135/95; 105/80; 75/55)

Power Snatches (155/105; 135/95; 105/80; 75/55)

*Squat clean into thruster

Rest 5 min

b) AMRAP 7 Min

1-2-3-4-5-so on

Strict Handstand Push-ups; Handstand Push-ups; Handstand Hold (number of seconds=number of reps)+Push-ups; Push-ups

Ring Muscle-ups; Jumping Ring Muscle-ups; Jumping Chest-to-bar; Jumping Pull-ups

2) Conditioning

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

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

1) Conditioning

8 Rounds

8 Toes-to-bar; 4 Toes-to-bar; 8 Knee Raises; 4 Knee Raises

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

2) Strength

4×1 Clean and Jerk 65-80%

Focus on speed

4×1 Clean and Jerk 80%+

Work up to as heavy as possible

3) Conditioning (Extra Credit)

12 Ring Muscle-ups; 6 Ring Muscle-ups; 12 Jumping Ring Muscle-ups; 12 Jumping Pull-ups

18 Handstand Push-ups; 18 sec. handstand hold+18 Push-ups; 18 Push-ups; 9 Push-ups

24 Snatches (115/80; 95/65; 75/55; 55/40)

1) Strength (Benchmark)

1 RM Back Squat

2) Gymnastics (Benchmark)

Max Pull-ups

3) Conditioning

24-18-12-6

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

Chest-to-bar Pull-ups; Pull-ups; Jumping Chest-to-bar; Jumping Pull-ups

4) Conditioning (Extra Credit)

4 Rounds

14 Shoulder to overhead (115/80; 95/65; 75/55; 55/40)

7 Box Jumps (30/24; 24/20; 20/16); 7 Step-ups (20/16)

1) Conditioning

3 Rounds

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

30 KB Thrusters* (53/35; 44/26; 35/18)

400m run; 200m run

*15 per arm

2) Strength

Work up to heavy triple deadlift

3×3 Pause Deadlifts**

*Pause at 2-4 inches off the ground for a count of 3

*Use 60% of heavy triple

3) Interval (Extra Credit)

3 Rounds

20 Push-ups; 10 Push-ups; 5 Push-ups

40 Double Unders; 20 Double Unders; 40 Single Unders; 20 Single Unders

Rest 1:30

1) Conditioning

5 Rounds

6 Handstand Push-ups; 10 sec. Handstand hold+6 Push-ups; 12 Push-ups; 6 Push-ups

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

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

2) Strength

5×3 Snatch

Start @ 60% 1 RM

Only work up after a perfect set

Drop and reset each rep

3) Conditioning (Extra Credit)

4 Rounds

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

30 Sec. Handstand Hold; 15 Sec. Handstand Hold; 30 Sec. Plank Hold; 15 Sec. Plank Hold

1) Conditioning (Benchmark)

Open 11.4

AMRAP 10 min

60 Bar-facing Burpees; 45 Bar-facing Burpees; 30 Bar-facing Burpees

30 Overhead Squats (120/90; 100/75; 80/60; 60/45)

10 Ring Muscle-ups; 10 Jumping Ring Muscle-ups; 10 Jumping Chest-to-bar+10 Jumping Ring Dips; 10 Jumping Pull-ups

2) Conditioning

4 Rounds

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

10 Toes-to-bar; 5 Toes-to-bar; 10 Knee Raises; 5 Knee Raises

1) Conditioning

7 Rounds

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

7 Chest-to-bar Pull-ups; 7 Pull-ups; 7 Jumping/banded Chest-to-bar; 7 Jumping/banded pull-ups

2) Strength

20 Reps Back Squat @ 60% 1 RM+30 lbs, or 5 lbs more than you did last time.

Do all 20 reps unbroken.  You can stand with the bar on your back, but try not to wait too long.

Last 20 Rep effort was 5/6/16

3) Interval (Extra Credit)

4 Rounds

12 Deadlifts (185/125; 155/105; 125/85; 95/65)

24 Double Unders; 12 Double Unders; 24 Single Unders; 12 Single Unders

Rest 1:00

1) Conditioning (Benchmark)

“Mr. Taylor”

In 15 Min

Cash in=800m run; 600m run; 400m run

Then, AMRAP

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

10 Squat Cleans (155/105; 135/85; 105/70; 80/55)

5 Shoulder to Overhead (155/105; 135/85; 105/70; 80/55)

2) Strength

Max Strict Pull-ups/Max Strict Banded Pull-ups, then:

3 sets of 60% of your max reps

3) Conditioning (Extra Credit)

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

30 Bar-over Burpees (lateral); 15 Bar-over Burpees (lateral)

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

1) Conditioning

4 Rounds

6 Bar Muscle-ups; 2 Bar Muscle-ups; 6 Jumping Bar Muscle-ups; 3 Jumping Pull-ups+3 Jumping Dips

18 Pistols; 18 Pistols standing on box; 18 Pistols sitting on box; 9 Pistols sitting on box

Rest 5 min, then:

4 Rounds

6 Handstand Push-ups; 2 Handstand Push-ups; 10 sec handstand hold+6 Push-ups; 6 Push-ups

18 Box Jump Overs (24/20; 20/16); 18 Box Step Overs (24/20; 20/16)

2 Scores

2) Strength

4×1 Snatch Balance–Start at 65% and work up

4×1 Snatch–start at 80% and work up

3) Conditioning (Extra Credit)

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

1) Conditioning

5 Rounds

7 Thrusters (135/95; 115/80; 95/65; 70/50)

14 Pull-ups; 7 Pull-ups; 14 Jumping/banded Pull-ups; 7 Jumping/banded Pull-ups

21 Push-ups; 14 Push-ups; 7 Push-ups

2) Strength

EMOM 10 Min

2 Deadlifts @ 70% 1 RM

Try to touch and go

3) Interval (Extra Credit)

AMRAP 7 Min

Unbroken sets of 9 Toes-to-bar; Unbroken sets of 6 Toes-to-bar; Unbroken sets of 3 Toes-to-bar; Toes-to-bar