Category: Uncategorized

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Write your own warm-up based on workout

Long Conditioning

25 Min AMRAP

Write your own 5 movement chipper

Pick sets and reps that result in 2:00-3:00 with each movement before moving to next

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30+ Sec in Bridge Progression

3-5 Reps in Snatch Sots Press @ 35-45% 1 RM

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

4 Arch to Hollow Ring Swings

4 Arch to Front Lever Ring Swings

15 Sec. Overhead Squat Hold

Ring Muscle-ups

3 Squat Snatches

Round 1 = 1 Ring Muscle-up; 75/55; Round 2 = 2 Ring Muscle-ups; 95/65; Round 3 = 3 Ring Muscle-ups; 115/80

Medium Conditioning (Test)

“Amanda”

9-7-5

Ring Muscle-up

Squat Snatch (135/95)

Strict Pull-up Interval

Every 2:00 for 5 Rounds

7-10 Strict Pull-ups

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Write your own warm-up based on workout

Short

8 Min AMRAP

Pick 2 movements that will interfere (ex. Push-up w/ ring dip; Deadlift w/ power clean; Box jump w/ front squat)

Snatch Interval

Every 1:30 for 7 Rounds

1 Snatch @ 85% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between Rounds)

3-5+ Reps in Chest-to Bar Pull-up Progression

4 Vertical Jumps

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Jog 200m

Run 100m

Sprint 100m

Sprint Conditioning

6x400m Run

Rest 1:00 between each interval

Try to stay within a 5 second range with each interval

Back Squat Interval

Every 2:00 for 5 Rounds

6 Back Squats @ 70% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

8-12 Steps in Handstand Walk Progression

2-4 Hang Squat Snatches @ 50% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

2 Bottom ½ Bench Presses

2 Top ½ Bench Presses

2 Bench Presses

(After bench press)

2 Bottom ½ Bent Over Rows

2 Top ½ Bent Over Rows

2 Bent Over Rows

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Bench Press (Test)

7×1 Bench Press

Start @ 85% 1 RM and Work up

Bent Over Row Interval

10 Min EMOM

5 Bent Over Rows @ 65% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

3-5+ Reps in Strict Muscle-up Progression

2-4 Squat Clean and Split Jerks @ 50% 1 RM (Be fast)*

*Reset after each rep

Then

2 Min. Flush

Then

7 Min. Stretch

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

2 Bottom ½ Deadlifts

2 Top ½ Deadlifts

2 Deadlifts

(Back squat warmup after 5×5 deadlifts)

2 Bottom ½ Back Squats

2 Top ½ Back Squats

2 Back Squats

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Deadlift (Test)

5×5 Deadlift

Start @ 70% 1 RM and Work up

Back Squat Interval

Every 1:30 for 7 rounds

1 Back Squat @ 90% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30+ Sec in V Support Hold on Rings

2-4 Hang Squat Clean and Split Jerks @ 50% 1 RM (Be fast)

Then

2 Min. Flush

Then

7 Min. Stretch

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Write your own 5 min. warm-up

Short Conditioning

Write your own 9 min AMRAP

-Pick 2 movements

–Choose weights/reps that allow you to move but you must break up

–Pick at least one movement you would consider a weakness

Bent Over Row Interval

Every 1:30 for 7 Rounds

5 Bent Over Rows @ 70%

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

3-5+ Reps in Kipping Muscle-up Progression

2-4 Squat Snatches @ 50% 1 RM*

*Reset after each rep, be fast

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching