Category: Uncategorized

Week 6 of 16

Conditioning

Sprint Conditioning (Benchmark)

“Grace”

30 Clean and Jerks (135/95)

Short Conditioning

Write your own 6-12 minute workout

Medium Conditioning

Write your own 12-18 minute workout

Team Series Conditioning

“Team Series 17.3”

50 Synchronized Wall Ball Shots (20/14)

30 Cleans (135/95)

50 Synchronized Wall Ball Shots (20/14)

20 Cleans (185/135)

50 Synchronized Wall Ball Shots (20/14)

10 Cleans (225/155)

Endurance Conditioning

Write your own workout that is longer than 24 minutes

Strength

Deadlift

5×5 Deadlift @ 75-80% 1 RM; Perform new set every 2:00

Back Squat

5×5 Back Squat @ 75-80% 1 RM; Perform new set every 2:00

Bench Press

5×8 Bench Press @ 62.5-67.5% 1 RM; Perform new set every 2:00

Strict Press

5×8 Strict Press @ 62.5-67.5% 1 RM

Snatch

7×2 Hang Snatch @ 67.5-72.5% 1 RM; Perform new set every 1:30

Clean and Jerk

7×2 Clean+Jerk* @ 72.5-77.5% C&J 1 RM; Perform new set every 1:30

*Drop and reset after each rep

Week 5 of 16

Adjust working maxes as needed to start this 4 week cycle

Day A

Conditioning

Write your own workout

4 Rounds

~1:00 of intense work followed by 2:00 of Rest

Strength

5×5 Deadlift @ 72.5-77.5% 1 RM; Perform new set every 2:00

Day B

Conditioning

“Team Series 17.4”

100 Calorie Row; switch as needed

100 Toes-to-bars, total

Strength

5×5 Back Squat @ 72.5-77.5% 1 RM; Perform new set every 2:00

Day C

Conditioning

 

“Donny”

21-15-9-9-15-21

Deadlift (225/155)

Burpee

Strength

5×8 Bench Press @ 60-65% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 min workout

Strength

5×8 Strict Press @ 60-65% 1 RM

Day E

Strength

7×2 Hang Snatch @ 65-70% 1 RM; Perform new set every 1:30

Strength

7×2 Clean+Jerk* @ 70-75% C&J 1 RM; Perform new set every 1:30

*Drop and reset after each rep

Week 4 of 16

Strength Deload Week — Focus on quality movement and speed

Day A

Conditioning

Write your own workout

5 Rounds

~30 sec of intense work followed by 1:30 of Rest

Strength

5×6 Deadlift @ 55-60% 1 RM; Perform new set every 2:00

Day B

Conditioning

“Team Series 17.1”

9-15-21

Synchronized Thrusters (95/65)

Synchronized Bar-Facing Burpees

Strength

5×6 Back Squat @ 55-60% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×10 Bench Press @ 45-50% 1 RM; Perform new set every 2:00

Day D

Conditioning

“Team Series 17.2”

120 Double Unders, each, relay

120 Chest-to-bar Pull-ups, total, sets of 15

120 Hang Power Snatches, total, sets of 15

120 Double Unders, each, relay

Strength

5×10 Strict Press @ 45-50% 1 RM

Day E

Strength

7×2 Snatch @ 55-60% 1 RM; Perform new set every 1:30

Strength

7×2 Hang Clean+Push Jerk @ 52.5-57.5% C&J 1 RM; Perform new set every 1:30

Week 3 of 16

Conditioning Down Week – perform all conditioning for quality, not speed

Day A

Conditioning

Write your own workout

2 sets of 4 Min AMRAP with 2:00 rest between AMRAPs (80% Effort)

Strength

5×6 Deadlift @ 75-80% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout (80% Effort)

Strength

5×6 Back Squat @ 75-80% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout (80% Effort)

Strength

5×10 Bench Press @ 60-65% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout (80% Effort)

Strength

5×10 Strict Press @ 60-65% 1 RM

Day E

Strength

7×2 Snatch @ 75-80% 1 RM; Perform new set every 1:30

Strength

7×2 Hang Clean+Push Jerk @ 70-75% C&J 1 RM; Perform new set every 1:30

Week 2 of 16

Day A

Conditioning

Write your own workout

3 sets of 3 Min AMRAP with 1:30 rest between AMRAPs

Strength

5×6 Deadlift @ 72.5-77.5% 1 RM; Perform new set every 2:00

Day B

Conditioning 

Write your own 6-12 minute workout

Strength

5×6 Back Squat @ 72.5-77.5% 1 RM; Perform new set every 2:00

Day C

Conditioning (CrossFit Benchmark)

“Open 11.2”

15 Min AMRAP

9 Deadlifts (155/100; 135/85; 105/70; 80/55; 55/35)

12 Hand Release Push-ups; 6 Handstand Release Push-ups; 12 Elevated Push-ups

15 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)

Strength

5×10 Bench Press @ 57.5-62.5% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×10 Strict Press @ 57.5-62.5% 1 RM

Day E

Strength

7×2 Snatch @ 72.5-77.5% 1 RM; Perform new set every 1:30

Strength

7×2 Hang Clean+Push Jerk @ 67.5-72.5% C&J 1 RM; Perform new set every 1:30

Week 1 of 16

Day A

Conditioning

Write your own workout

4 sets of 2 Min AMRAP with 1:00 rest between AMRAPs

Strength

5×6 Deadlift @ 70-75% 1 RM; Perform new set every 2:00

Day B

Conditioning (CrossFit Benchmark)

“Open 15.4”

8 Min AMRAP

3 Handstand Push-ups; 3 Shoulder to Overhead (60% Bodyweight; 50% Bodyweight; 40% Bodyweight; 30% Bodyweight)

3 Cleans (185/125; 155/105; 125/85; 95/65; 65/45)

6 Handstand Push-ups; 6 Shoulder to Overhead (60% Bodyweight; 50% Bodyweight; 40% Bodyweight; 30% Bodyweight)

3 Cleans (185/125; 155/105; 125/85; 95/65; 65/45)

9 Handstand Push-ups; 9 Shoulder to Overhead (60% Bodyweight; 50% Bodyweight; 40% Bodyweight; 30% Bodyweight)

3 Cleans (185/125; 155/105; 125/85; 95/65; 65/45)

12 Handstand Push-ups; 12 Shoulder to Overhead (60% Bodyweight; 50% Bodyweight; 40% Bodyweight; 30% Bodyweight)

6 Cleans (185/125; 155/105; 125/85; 95/65; 65/45)

Continue adding 3 reps to HSPU every round and 3 reps to Cleans every 3 rounds.

Strength

5×6 Back Squat @ 70-75% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×10 Bench Press @ 55-60% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×10 Strict Press @ 55-60% 1 RM

Day E

Strength

7×2 Snatch @ 70-75% 1 RM; Perform new set every 1:30

Strength

7×2 Hang Clean+Push Jerk @ 65-70% C&J 1 RM; Perform new set every 1:30

Strength deload week–focus on speed and good positions in the strength pieces

 

Day A

Conditioning (Benchmark)

“Fran”

21-15-9

Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

Pull-ups; 12-9-6 Pull-ups; 21-15-9 Bar Kips+Ring Rows; 12-9-6 Bar Kips+Ring Rows

Strength

10 Min EMOM

2 Cleans+1 Jerk @ 55% 1 RM

 

Day B

Conditioning

Write your own 8-12 minute workout

Strength

7×1 Hang Snatch @ 60% 1 RM; Start new set every 1:30

 

Day C

Conditioning

Write your own 12-18 minute workout

Strength

7×2 Back Squat @ 65% 1 RM; Start new set every 1:30

 

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×5 Bench Press @ 60% 1 RM; Start new set every 2:00

 

Day E

Conditioning

Write your own 24+ minute workout

Conditioning deload week–all conditioning workouts are not done for time or reps; focus on movement quality.

Day A

Conditioning

3 Min–Not for reps

6 Burpee Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)

9 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

Rest 3:00

Repeat

Strength

10 Min EMOM

2 Cleans+1 Jerk @ 75% 1 RM

Day B

Conditioning

10 Min–Not for reps

5 Handstand Push-ups; 3 Handstand Push-ups; Push Presses (50% BW; 40% BW; 30% BW)

5 Power Cleans (115/80; 95/65; 75/50; 55/35; 35/25)

20 Double Unders; 10 Double Unders; 20 Single Unders; 10 Single Unders

Strength

7×1 Hang Snatch @ 80% 1 RM; Start new set every 1:30

Day C

Conditioning

12 Min–Not for reps

6 Strict Pull-ups; 3 Strict Pull-ups; 6 Rings Rows; 3 Ring Rows

9 KB Swings (53/35; 44/26; 35/18; 26/15; 18/12)

12 Overhead KB Lunges* (53/35; 44/26; 35/18; 26/15; 18/12)

*6 with each arm

Strength

7×2 Back Squat @ 85% 1 RM; Start new set every 1:30; Go for max reps on last set

Day D

Conditioning

18 Min–Not for reps

3 Bar Muscle-ups; 3 Jumping Bar Muscle-ups; 3 Bar Kips+3 Difficult Ring Rows

6 Front Squats (135/95; 115/80; 95/65; 70/45; 50/35)

9 Deadlifts (135/95; 115/80; 95/65; 70/45; 50/35)

Run 200m; Run 150m; Run 100m

Strength

5×5 Bench Press @ 80% 1 RM; Start new set every 2:00; Go for max reps on last set

Day E

Conditioning

30 Min–Not for reps

10 Ring Dips; 5 Ring Dips; 10 Box Dips; 5 Box Dips

10 Overhead Squats (95/65; 80/55; 65/45; 50/35; 35/25)

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

10 Push Presses (95/65; 80/55; 65/45; 50/35; 35/25)

10 Pistols; 10 Pistols Standing on Box; 10 Pistols Sitting on Box

Day A

Conditioning

4 Rounds

10 Power Snatches (95/65; 80/55; 65/45; 50/35; 40/25)

10 Handstand Push-ups; 5 Handstand Push-ups; 10 Shoulder to Overhead (50% Bodyweight; 40% Bodyweight; 30% Bodyweight)

Strength

10 Min EMOM

2 Cleans+1 Jerk @ 70% 1 RM

Day B

Conditioning (Benchmark)

30 Muscle-ups; 30 Jumping Muscle-ups; 30 Ring Swings+30 Ring Rows

Strength

7×2 Back Squat @ 80% 1 RM; Start new set every 1:30

Day C

Conditioning

3 Rounds

15 Burpees; 8 Burpees

15 Kettlebell Swings (53/35; 44/26; 35/18; 26/15; 18/12)

15 Pull-ups; 8 Pull-ups; 15 Bar Kips+Ring Rows; 8 Bar Kips+Ring Rows

Strength

7×1 Hang Snatch @ 75% 1 RM; Start new set every 1:30

Day D

Conditioning

4 Rounds

8 Front Squats (185/125; 155/105; 125/85; 95/65; 65/45)

16 Deadlifts (185/125; 155/105; 125/85; 95/65; 65/45)

16 Toes-to-bar; 8 Toes-to-bar; 16 Knee Raises; 8 Knee Raises

Strength

5×5 Bench Press @ 75% 1 RM; Start new set every 2:00

Day E

Conditioning (Benchmark)

“Kelly”

5 Rounds

Run 400m; Run 200m

30 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)

30 Wall Balls (20/14; 14/10; 10/6; 8/5)

 

 

 

1.”Omar”

10 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

15 Bar-Facing Burpees; 8 Bar-Facing Burpees

20 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

25 Bar-Facing Burpees; 13 Bar-Facing Burpees

30 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

35 Bar-Facing Burpees; 18 Bar Facing Burpees

 

2. “Helen”

3 Rounds

400m Run; 200m Run

21 Kettlebell Swings (53/35; 44/26; 35/18; 26/15; 18/12)

12 Pull-ups; 6 Pull-ups; 12 Bar Kips+Ring Rows

 

3. “Randy”

75 Power Snatches (75/55; 65/45; 55/40; 40/30; 30/20)

 

4. “Diane”

21-15-9

Deadlifts (225/155; 185/130; 145/100; 105/70; 65/45)

Handstand Push-ups; 12-9-6 Handstand Push-ups; Push Jerks (1/2 Body Weight; 1/3 Body Weight; 1/4 Body Weight)