1) Conditioning
5 Rounds
3 Strict Handstand Push-ups; 3 Handstand Push-ups; 5 sec Handstand hold+6 Push-ups; 6 Push-ups
15 Wall Balls (20/14; 14/10; 10/6)
45 Double Unders; 20 Double Unders; 45 Single Unders; 20 Single Unders
2) Strength
EMOM 10
1 Clean and Jerk @ 80%
3) Interval (Extra Credit)
Tabata
Chest-to-bar Pull-ups; Pull-ups; Jumping/Banded Pull-ups
1) Conditioning (Benchmark)
“Amanda”
9-7-5
Ring Muscle-ups; Ring Muscle-ups (5-3-1); Jumping Muscle-ups; 9-7-5 Jumping Pull-ups+9-7-5 Jumping Ring Dips
Squat Snatch (135/95; 110/80; 85/65; 65/50)
2) Strength
20 Reps Back Squat @ 60% 1 RM+25 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 4/29/16
3) Interval (Extra Credit)
4 Rounds
1 min on AirDyne for calories
Rest 1:00
Score is total calories in 4 Rounds
1) Conditioning
12 Min Amrap
10 Toes to bar; 5 Toes to bar; 10 Knee Raises; 5 Knee Raises
10 Burpee Box Jumps (24/20; 20/16); 5 Burpee Box Jumps (24/20; 20/16)
30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders
2) Strength
Work up to a heavy triple:
a. Strict Press
b. Snatch Grip Deadlift
3) Interval (Extra Credit)
Tabata
Snatch (75/55; 65/45; 50/40; 45/35)
1) Conditioning (Benchmark)
“Daniel”
50 Pull-ups; 25 Pull-ups; 50 Jumping/banded Pull-ups; 25 Jumping/banded Pull-ups
Run 400m; Run 200m
21 Thrusters (95/65; 80/55; 65/45; 50/35)
Run 800m; Run 400m
21 Thrusters (95/65; 80/55; 65/45; 50/35)
Run 400m; Run 200m
50 Pull-ups; 25 Pull-ups; 50 Jumping/banded Pull-ups; 25 Jumping/banded Pull-ups
2) Strength
4×4 Snatch Grip Strict Press (behind the neck)
5×1 Snatch–start at 80% and work up
3) Conditioning (Extra Credit)
50 Kettlebell Swings (53/35; 44/26; 35/18)
1) Conditioning
7 Rounds
6 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+6 Push-ups; 6 Push-ups
12 Deadlifts (185/125; 155/105; 125/85; 95/65)
2) Strength
5×3 Overhead Squat
Start at 70% and move up
3) Interval
Tabata
Ab-mat sit-ups
1) Conditioning (Benchmark)
Triple Three
3000m Row
300 Double Unders; 150 Double Unders
3 Mile Run
2) Strength
Clean and Jerk
3×1 70-80% 1RM
3×1 80-90% 1 RM
3×1 90-100% 1 RM
1) Conditioning
5 Rounds
4 Bar Muscle-ups; 2 Bar Muscle-ups; 4 Jumping Bar Muscle-ups; 4 Jumping/Banded Pull-ups+4 Jumping Ring Dips
8 Hang Power Clean and Jerks (115/80; 95/65; 75/55; 55/45)
12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 12 Air Squats
2) Strength
20 Reps Back Squat @ 60% 1 RM+20 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 4/22/16
3) Interval (Extra Credit)
4 Rounds
4 Handstand Push-ups; 2 Handstand Push-ups; 10 sec handstand hold+4 push-ups; 4 push-ups
8 Box Jumps (30/24; 24/20; 20/16)
12 Pull-ups; 6 Pull-ups; 12 Jumping/Banded Pull-ups; 6 Jumping/Banded Pull-ups
Rest 1:00
1) Conditioning
30 Ring Muscle Ups; 15 Ring Muscle Ups; 30 Jumping Ring Muscle Ups; 30 Jumping Chest-to-bar Pull-ups
40 Overhead Squats (135/95; 115/80; 95/65; 70/50)
50 meter handstand walk; 50 shoulder touches (handstand); 15 wall walks*; 25 shoulder touches (plank position)
*Beginning of movement=plank position; end of movement=nose and toes to wall
2) Strength
Work up to a heavy triple:
3) Interval (Extra Credit)
3 Rounds
40 Double Unders; 15 Double Unders+25 Single Unders; 40 Single Unders; 20 Single Unders
20 Toes-to-bar; 10 Toes-to-bar; 20 Knee Raises; 10 Knee Raises
Rest 1:00
1) Conditioning
4 Rounds
15 Box Jumps (24/20; 20/16); 15 Step Ups (24/20; 20/16)
12 Kettlebell Swing (53/35; 44/26; 35/18)
9 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+9 push-ups; 10 sec plank hold+ 9 push-ups
2) Strength
5×3 Squat Snatch
Drop and reset each rep
Start at 60% 1 RM and only move up if every rep feels perfect
3) Interval (Extra Credit)
4 Rounds
Min 1: Max Calories on Bike
Min 2: Max Strict Pull-ups; Max Banded Strict Pull-ups
Min 3: Rest
Score=Total calories and reps
1) Conditioning
6 Rounds
3 Clusters (Clean+Thruster) (185/125; 155/105; 125/85; 95/65)
12 Bar-facing Burpees*; 8 Bar-facing Burpees; 4 Bar-facing Burpees
*Jump off two feet, land on two feet
2) Strength
Work up to a heavy* triple:
a. Overhead Squat
b. Front Squat
c. Back Squat
*As heavy as possible with good form
3) Gymnastics (Extra Credit)
50 Chest-to-bar Pull-ups; 50 Pull-ups; 50 Jumping/Banded Chest-to-bar Pull-ups; 25 Jumping/Banded Chest-to-bar pull-ups
320 Gym 