Category: Uncategorized

1) Strength

5×3 Squat Clean+Split Jerk

Drop and reset each rep

Start at 60% and only move up if all reps in a set feel perfect

2) Conditioning

5 Rounds

9 Power Cleans (135/95; 110/80; 85/65; 65/50)

3 Strict Handstand Push-ups; 3 Kipping Handstand Push-ups; 10 Sec. Handstand Hold+3 Push-ups; 10 Sec. Plank Hold+3 Push-ups

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

 

3) Interval (Extra Credit)

4 Rounds

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 6 Pistols Sitting on Box

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

200m Run

Rest 1:00

1) Conditioning

8 Rounds

4 Ring Muscle-ups; 4 Jumping Muscle-ups; 4 Jumping Pull-ups+4 Jumping Ring Dips; 4 Jumping Pull-ups

4 Thrusters (155/105; 130/85; 105/70; 80/55)

2) Strength

20 Reps Back Squat @ 60% 1 RM+15 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 4/15/16

3) Conditioning (Extra Credit)

21-15-9

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

Chest-to-bar Pull-ups; Pull-ups; Pull-ups (Jumping or banded)

1) Conditioning

4 Rounds

21 KB Snatches (53/35; 44/26; 35/18)

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

9 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+9 Push-ups; 10 sec plank hold+9 push-ups

2) Strength

0:00-1:30 Max L Pull-ups; Max seconds of L-hold hanging from pull-up bar

1:30-3:00 Rest

3:00-4:30 Max Strict Chest-to-bar Pull-ups; Max banded Chest-to-bar Pull-ups

4:30-6:00 Rest

6:00-7:30 Max Strict Pull-ups; Max banded Strict Pull-ups

Record score for each set 

3) Interval (Extra Credit)

Interval “DT”

4 Rounds

12 Deadlifts (155/105; 130/85; 105/70; 80/55)

9 Hang Power Cleans (155/105; 130/85; 105/70; 80/55)

6 Push Jerks (155/105; 130/85; 105/70; 80/55)

Rest 1:00

1) Conditioning

Run 1 Mile; 800m Run

100 Pull-ups; 50 Pull-ups; 100 Pull-ups (banded or jumping); 50 Pull-ups (banded or jumping)

2) Strength

3×1 Snatch @ 70% 1 RM

3×1 Snatch @ 80% 1 RM

3×1 Snatch @ 90% 1 RM

3) Interval (Extra Credit)

4 Rounds

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

Rest 1:00

1) Conditioning (benchmark)

Open 11.1/14.1

AMRAP 10

30 Double Unders; 10 Double Unders+20 Single Unders; 30 Single Unders; 15 Single Unders

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

2) Strength

Front Squat

1. Work up to heavy set of 4
2. Work up to heavy set of 2

3) Interval (Extra Credit)

4 Rounds

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

30 sec handstand hold (nose and toes to wall); 15 sec handstand hold (nose and toes to wall); 1 Wall walk; 30 sec of plank hold

Rest 1:30

1) Conditioning

6 Rounds

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

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

2) Strength

7 Sets of Hang Squat Clean+Squat Clean+Split Jerk

Start at 70% of 1 RM and work up

3) Interval (Extra Credit)

3 Rounds

In 2:00

20 Chest-to-deck Push-ups; 10 Chest-to-deck Push-ups

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

Max Calories on Bike in Remainder Time

Rest 2:00

Score is total calories

1) Conditioning

5 Rounds

5 Ring Muscle Ups; 5 Jumping Ring Muscle Ups; 5 Jumping Pull-ups+5 Jumping Ring Dips

10 Box Jump Overs (24/20; 20/16); 10 Box Step Overs (24/20; 20/16)

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

2) Strength

20 Reps Back Squat @ 60% 1 RM+10 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 4/8/16

3) Conditioning (Extra Credit)

20 Strict Pull-ups; 12 Strict Pull-ups; 12 Strict Pull-ups (banded)

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

600m Run; 400m Run

1) Conditioning

6 Rounds

16 Front Rack Stationary Lunges (115/75; 95/65; 75/55; 55/35)

8 Handstand Push-ups; 4 Handstand Push-ups; 10 sec Handstand Hold+8 Push-ups; 10 sec plank hold+8 Push-ups

2) Strength

Work up to heavy set of 5 deadlifts

3) Interval (Extra Credit)

4 Rounds

10 Burpees; 5 Burpees

10 Pull-ups; 5 Pull-ups; 10 Banded Pull-ups; 5 Banded Pull-ups

10 Pistols; 10 Pistols standing on box; 10 Pistols sitting on box

Rest 1:00

1) Conditioning (Benchmark)

Open 14.2

As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead Squats, (95/65; 80/55; 65/45; 50/35)

10 Chest-to-bar Pull-ups; 10 Pull-ups; 10 Jumping Chest-to-bar; 10 Jumping Pull-ups

If you complete all reps in 3 minutes, rest for remainder and move on to 3:00-6:00–reps go up to 12.  If you complete 3:00-6:00, move on 6:00-9:00–reps go up to 14.  Keep following pattern until you do not finish 2 rounds in 3 minutes.  

2) Strength

4×1 High Hang Snatch (from pockets)–65-80% of 1 RM

4×1 Snatch–85-95% of 1 RM

3) Interval (Extra Credit)

a) 5 Rounds

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

3 Bar Muscle-ups; 3 Jumping Bar Muscle-ups; 6 Jumping Chest-to-bar; 3 Jumping Chest-to-bar

Rest 1 Min

After 5 rounds, Rest 3 min, then:

b) 50 Ab-mat Sit-ups; 30 Ab-mat Sit-ups

Score 1: Time for 5 rounds

Score 2: Time for 50 sit-ups

1) Conditioning

4 Rounds

6 Hang Squat Cleans (185/125; 155/105; 125/85; 95/65)

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

36 Double Unders; 12 Double Unders+24 Single Unders; 36 Single Unders; 18 Single Unders

2) Strength

2 Rounds

Max Strict Pull-up Set

Rest 2 min

Max Strict Press Set (must touch and go at the shoulder) @ 50% Bodyweight

Rest 2 min

Score 1: Total Pull-up Reps

Score 2: Total Press Reps

3) Interval (Extra Credit)

3 Rounds

10 Back Squats* (205/135; 170/115; 135/95; 100/70)

20 Toes to Bar; 10 Toes to Bar; 20 Knee Raises; 10 Knee Raises

Rest 1:30

*No rack, pick a weight you can do unbroken