Category: Uncategorized

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

5 Min–Not for time

4 Arch to Hollow Bar Swings

4 Arch to Front Lever Bar Swings

20 Double Unders

6 Pull-ups

6 Push-ups

Short (Test)

a) 100 Double Unders for time

Rest 4:00

b) Max set of pull-ups

Rest 4:00

c) Tabata Push-ups

Clean and Jerk Interval

10 Min EMOM

1 Clean and Jerk @ 80% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between Rounds)

15-30 Sec+ Front Lever Hold

3-5 Snatch Balances @ 50% 1 RM (Be Fast)

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Write your own 5 min warm-up

Medium Conditioning

Write your own 15 min AMRAP

-Pick 3 movements

–Choose loads and reps that allow you to keep moving

–Choose at least one movement you would consider a weakness

Strict Press Interval

Every 1:30 for 7 Rounds

4 Strict Presses @ 70% 1 RM

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Row 250m @ easy pace

Row 250m @ moderate pace

Row 250m @ hard pace

Long Conditioning (Test)

Row 5k

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30 Sec+ in Planche Hold Progression

6-10 Reps of Pistols (Weighted if able)

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Monostructural Long

Row 5000m

Long

“Open 11.5”

20 Min AMRAP

5 Power Cleans (145/100)

10 Toes to Bars

15 Wall Balls (20/14)

Medium

“2015 Masters Qualifier Event 4”

21-15-9

Deadlift (225/155)

Box Jump (24/20)

Handstand Push-up

Short

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

Monostructural Sprint

Run 400m

Clean and Jerk Max

1 RM Clean and Jerk

Snatch Max

1 RM Snatch

Back Squat Max

1 RM Back Squat

Deadlift Max

1 RM Deadlift

Bench Press Max

1 RM Bench Press

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

5 Min–Not for reps

10 Sec. in Overhead Hold (95/65)

10 Sec in Overhead KB Swing Hold (53/35)

5 Push Presses (95/65)

5 Kettlebell Swings

5 Box Jumps

Medium Conditioning

“Jack”

20 Min AMRAP

10 Push Press (115/85)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

Snatch Interval

10 Min EMOM

1 Hang Squat Snatch @ 70%

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Jog 600m

Run 200m

Long Conditioning

Run 5k

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

3 Hang Squat Snatches @ 45% 1RM (be fast)

8-12 Reps in Shoulder Touch Progression

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

5 Min–Not for time

4 Arch to Hollow Bar Swings

4 Arch to Front Lever Bar Swings

10 Sec. Squat Hold

3 Pull-ups

6 Push-ups

9 Air Squats

Short Conditioning

“½ Cindy”

10 min amrap

5 Pull-ups

10 Push-ups

15 Air Squats

Deadlift Interval

Every 1:30 for 7 Rounds

5 Deadlifts @ 60% 1 RM

Accessory/Cool Down

5 Round Superset (Rest 1:00 between Rounds)

3-5+ Reps in Toes-to-bar Progression

Run 100m @ 80% effort

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Front Squat Hold

10 Sec. Overhead Hold

4 Arch to Hollow Bar Swings

4 Arch to Front Lever Bar Swings

4 Thrusters (100/65)

4 Chest-to-bar Pull-ups

Short Conditioning

“Open 11.6/12.5”

7 Min AMRAP

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters (100/65)

6 Chest-to-bar Pull-ups

9 Thrusters (100/65)

9 Chest-to-bar Pull-ups

Continue pattern until 7 minutes is up

Bent Over Row Interval

Every 2:00 for 5

10 Bent Over Rows @ 55%

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30+ Sec Hold in V Hang Progression

3 Snatch Sots Presses @ 35% 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 Strict Presses

2 Top ½ Strict Presses

2 Strict Presses

2 Bottom ½ Strict Pull-ups

2 Top ½ Strict Pull-ups

2 Strict Pull-ups

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

Strict Press

7×1 Strict Press

Start @ 80% 1 RM and Work up

Pull-up Interval

Every 1:30 for 7 Rounds

5-8 Strict Pull-ups (weighted if able)

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30 Sec. Hold in Iron Cross Progression

2 Squat Clean and Split Jerks @ 45% 1 RM (Be fast)

Then

2 Min. Flush

Then

7 Min. Stretch

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

200m Run

15 Sec. Overhead KB Swing Hold

4 Arch to Hollow Swings

4 Arch to Front Lever Swings

8 Kettlebell Swings (53/35)

8 Pull-ups

Long Conditioning

“Eva”

5 Rounds

800m Run

30 Kettlebell Swings (70/53)

30 Pull-ups

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30 Sec. in Back Lever Hold Progression

1 Counter-Clockwise Medicine Ball Throw

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching