1) Conditioning (Benchmark)
Open 16.1
AMRAP 20 min
25 ft overhead walking lunge (95/65; 80/55; 65/45; 55/35)
8 Bar facing burpees; 8 burpees; 6 burpees; 4 burpees
25 ft overhead walking lunge (95/65; 80/55; 65/45; 55/35)
8 Chest-to-bar pull-ups; 8 pull-ups; 8 pull-ups (banded); 8 pull-ups (jumping)
2) Strength
5×5 Strict Press (start at 65% and climb)
3) Interval (Extra Credit)
Tabata Push-ups
1) Strength
1 RM Clean
2) Conditioning
EMOM For 10 Mins:
4 Shuttle Runs (30 ft counts as one rep)
5 Deadlifts (65% Of Today’s Clean)
Max Burpee Box JUMP Overs (24/20; 20/16); Max Burpee Box Step Overs (24/20; 20/16)
Score=Total Burpee Box Overs
3) Conditioning (Extra Credit)
18-15-12-9
Chest-to-bar Pull-ups; Pull-ups; Pull-ups (banded)
DB/KB Snatch (53/35; 44/26; 35/18)
4) Midline (Extra Credit)
4 Supersets (Not for time, but try to stay moving)
20; 15; 12; 10 Ab-mat sit-ups
:20; :15; :10; :5 L hang
1) Conditioning
4 Rounds For Time:
25 Thrusters (95/65; 80/55; 65/45; 50/35)
25 Front Rack Lunges (95/65; 80/55; 65/45; 50/35)
100 Double Unders; 20 Double Under+80 Single Unders; 100 Single Unders; 50 Single Unders; If no jump rope: do 20 box jumps (24/20) or 20 step-ups (24/20)
2) Strength
E2MOM 20 Min (10 sets total)
At 0:00: 4 Push Jerks (Start at 65% and climb)
No split jerk allowed
At 2:00: 6 Strict Chest-to-bar Pull-ups; 6 Strict Pull-ups; 3 Strict Pull-ups; 6 Strict Pull-ups (banded)
3) Gymnastics (Extra Credit)
AMRAP 5 min
Max toes-to-bar/knees to elbow/knee raises/sit-ups; 3 Burpees every time the clock hits a new minute (start with 3 burpees at 0:00)
1) Strength
BS: Back Squat (2-2-2-2-1-1-1)
4 Sets Of 2 @80%
3 Sets Of 1 @90%
2) Conditioning
21-15-9
Handstand Pushups; 10 sec handstand hold+21-15-9 Hand Release Push-ups; Hand Release Push-ups; Push-ups from knees
Shoulder To Overhead (115/75; 95/65; 75/50; 55/40)
Muscle-ups (7-5-3); Pull-ups; Pull-ups (banded); Pull-ups (banded)(15-9-6)
3) Interval (Extra Credit)
EMOM 12 min
Min. 1: 16 Pistols; 12 Pistols; 12 Pistols standing on box; 12 Pistols sitting on box
Min. 2: 16 Deadlifts (155/105; 125/85; 95/65; 70/50)
4) Interval (Extra Credit)
4x500m Row or 4x400m Run; 1:30 Rest between intervals
1) Conditioning
30 Back Squats (95/65; 75/50; 60/40; 45/35)
Directly into
3 Rounds
16 Overhead Squats (95/65; 75/50; 60/40; Hold PVC as high as you can for all reps)
16 Box Jumps (24/20; 20/16); Step-ups (24/20; 20/16)
Then 30 Back Squats (Same weight)
Directly into
3 Rounds
16 Hang Power Cleans (95/65; 75/50; 60/40; 45/35)
16 Handstand Push-ups; 8 Handstand Push-ups; 16 Hand Release Push-ups; 8 Hand Release Push-ups
2) Strength
E2MOM 12 min (Start at 70% and work up)
1 Hang Squat Snatch+1 Squat Snatch; 1 Hang Snatch+1 Snatch (Overhead Squat after each rep); 1 Hang Snatch+1 Snatch
3) Interval (Extra Credit)
4 Rounds
8 Power Snatches (135/95; 105/70; 80/55; 55/40)
20 Pull-ups; 12 Pull-ups; 20 Pull-ups (banded); 12 Pull-ups (banded)
Rest 2:00
4) Gymnastics (Extra Credit)
8 minutes
Odd: Max Muscle-ups; Jumping Muscle-ups
Even: Rest
1) Conditioning (Benchmark)
Open 13.4
AMRAP 7 Min
3 Clean and Jerks (135/95; 105/70; 80/50; 55/35)
3 Toes to Bar; Knees to Elbows; Knee Raises; Sit-ups
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
So on..
2) Strength
E2MOM 20 Min (10 total sets)
At 0:00; 4:00; 8:00; 12:00; 16:00: 3 Touch and Go Deadlifts (Start @ 75% and move up)
At 2:00; 6:00; 10:00; 14:00; 18:00: 12 Strict Dips; 6 Strict Dips; 12 Box Dips; 6 Box Dips
3) Interval (Extra Credit)
3 Rounds
AMRAP 2 min
Max Burpee Box Jump Overs (24/20; 20/16); Max Burpee Box Overs (24/20; 20/16)
Rest 2 min
4) Barbell Cycling (Extra Credit)
4 Rounds
10 Thrusters (155/125/95/65)
Rest 1:30
1) Conditioning
20 min AMRAP
15 Deadlifts (135/95; 110/75; 85/55; 60/40)
12 Chest-to-bar Pull-ups; 12 Pull-ups; 12 Chest-to-bar (banded); 12 Pull-ups (banded)
9 Shoulder to Overhead (135/95; 110/75; 85/55; 60/40)
45 Double Unders; 30 Double Unders; 60 Single Unders; 30 Single Unders
2) Strength
7×1 Clean and Jerks (Start at 80% and work up)
3) Conditioning (Extra Credit)
4 Rounds
12 Overhead Step-ups (Weight: 95/65; Box: 24/20) (Weight: 80/50; Box 24/20) (Weight: 70/45; Box 20/16) (Weight: 55/35; Box 20/16)
6 Strict Chest-to-Bar Pull-ups; 6 Strict Pull-ups; 6 Strict Chest-to-Bar (Banded); 6 Strict Pull-ups (Banded)
4) Midline (Extra Credit)
4 Supersets (Not for time, but try to stay moving)
20; 15; 12; 10 Ab-mat sit-ups
10 Good mornings (95/65; 80/50; 65/45; 50/35)
1) Strength
E2MOM 10 Min (5 sets)
6 Back Squats (Start at 65% and climb)
Do not spend more than one breath at the top of the lift
2) Conditioning
21-18-15-12-9-6-3
Snatches (75/55; 65/45; 55/35; 45/30)
Bar-facing Burpees (21-18-15-12-9-6-3); Burpees (21-18-15-12-9-6-3); Bar-facing Burpees (14-12-10-8-6-4-2); Burpees (14-12-10-8-6-4-2)
3) Interval (Extra Credit)
4 Rounds
12 Deadlifts (155/105; 125/85; 95/65; 65/45)
9 Hang Power Cleans
6 Shoulder to Overhead
Rest 1:30
4) Gymnastics (Extra Credit)
AMRAP 8
10 Handstand Push-ups; 5 Handstand Push-ups; 10 sec handstand hold+10 hand release push-ups; 10 sec plank hold+5 hand release push-ups
20 pistols; 20 pistols standing on box; 20 pistols sitting on box; 20 lunges (alternating legs)
1) Strength Max
Find 3 RM Touch and Go Clean and Jerk (All levels)
You cannot pause anywhere (floor, front rack, overhead) for more than a second.
2) Conditioning
8 Rounds
18 Air Squats (15; 12; 9)
9 Pull-ups (6); 9 Banded Pull-ups (6)
3) Interval (Extra Credit)
EMOM 12 min
Min 1: 100 m run (Scale to whatever takes 20-30 seconds running relatively hard)
Min 2: 20 Wall Balls (20/14; 14/10); 15 Wall Balls (14/10; 10/6)
4) Gymnastics/Strength (Extra Credit)
E2MOM 16 min
Sets 1, 3, 5, 7: 1 Squat Snatch (70% and try to work up); 1 Power Snatch+Overhead Squat; 1 Power Snatch
Sets 2, 4, 6, 8: 15 Toes to Bar (10); 15 Knee Raises
1) Strength
EMOM 12 Min
Odd: 3 TNG Power Snatch (Start @ 70% snatch max and move up as able), all levels
Even: Max reps in :30
Strict Bar Muscle-ups; Strict Chest-to-bar; Strict Pull-ups; Banded Strict Pull-ups
2) Conditioning
12 min AMRAP
3-6-9-12-so on
Overhead Squats (95/65; 80/50; 65/45; Use PVC Pipe and keep the bar as high as possible)
Chest-to-bar pull-ups; Pull-ups; Banded Chest-to bar; Banded Pull-ups
Box Jumps (24/20; 20/16); Step-ups (24/20; 20/16)
3) Interval (Extra Credit)
4 Rounds
12 Dips; 8 Dips; 12 Box Dips; 8 Box Dips
12 Thrusters (115/75; 95/65; 75/50; 55/35)
12; 9; 6; 3 Bar-facing burpees
Rest 2 min
4) Strength (Extra Credit)
Work up to heavy 4 TnG Deadlift
Get as heavy as possible with good form. If form breaks down, stop.
320 Gym 