Warm-up/Accessory
3 Min of Dynamic Stretching
Then
5 Min–Not for reps
5 Ring Arch to Hollow Swings
5 Ring Arch to Front Lever Swings
3 Muscle-ups
7 Burpees
Medium Conditioning
“Ryan”
5 Rounds
7 Muscle-ups
21 Burpees
Back Squat Interval
Every 1:30 for 7 Rounds
4 Back Squats @ 75% 1 RM
Accessory/Cool Down
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
Row 500m Easy
Row 250m Moderate
Row 250m Hard
Short Conditioning
2k Row TT
Bench Press Interval
Every 1:30 for 7 Rounds
4 Bench Presses @ 75% 1 RM
Accessory/Cool Down
5 Round Superset (Rest 1:00 between Rounds)
15-30+ Sec in Handstand Hold Progression
15-30+ Sec in Hollow Slide Hold
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds
15 Sec. Deadlift Below Knee Hold
15 Sec. Handstand Hold
3 Deadlifts
3 Strict Handstand Push-ups
Round 1 = 135/95; Round 2 = 185/125; Round 3 = 225/155
Short Conditioning
7 Min AMRAP
2 Deadlifts (225/155)
2 Strict Handstand Push-ups
4 Deadlifts (225/155)
4 Strict Handstand Push-ups
6 Deadlifts (225/155)
6 Strict Handstand Push-ups
Continue pattern until 7 minutes is up
Strict Pull-up Interval
10 Min EMOM
5-7 Strict Pull-ups (Weighted if you can)
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
15-30+ Sec Hold in Maltese Cross Progression
3 Muscle Snatches @ 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
15 Sec. Snatch Hold Below Knees
1 Snatch Pull
1 High Hang Snatch
1 Snatch
15 Sec. Hold in Front Squat
15 Sec. Hold in Split Jerk
1 High Hang Clean and Jerk
*Round 1 = 40%; Round 2 = 55%; Round 3 = 70%
Snatch
7×1 Snatch
Start @ 80% 1 RM and Work up
Clean and Jerk Interval
10 Min EMOM
1 High Hang Clean and Jerk @ 80% 1 RM
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
8-12+ Reps in Shoulder Touch Progression
3-7+ Reps in Ring Dip Progression
Then
2 Min. Flush
Then
7 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
Progress through 3 of each movement for 7 minutes*
*Use 95/65 on Thrusters, 185/125 on Deadlifts, and 53/35 on Kettlebell Swings
Long Conditioning
“The Seven”
7 Rounds
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/175)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-ups
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
3-5+ Reps in Toes-to-bar Progression
4 Vertical Jumps
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
5 Ring Arch to Hollow Swings
5 Ring Arch to Front Lever Swings
15 Sec. Bottom of Wall Ball Hold
2 Ring Muscle-ups
15 Wall Balls
30 Double Unders
Medium Conditioning
“Open 15.3”
14 Min AMRAP
7 Ring Muscle-ups
50 Wall Balls (20/14)
100 Double Unders
Snatch Interval
Every 1:30 for 7 Rounds
1 Snatch @ 85% 1 RM
Accessory/Cool Down
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
5 Arch to Hollow swings
5 Arch to Front Lever Swings
15 Sec. Snatch Below Knee Hold
6 Toes-to-bars
6 Deadlifts
3 Snatches
Round 1 = 75/55; Round 2 = 95/65; Round 3 = 115/75
Short Conditioning
“Open 15.1”
9 Min AMRAP
15 Toes-to-bars
10 Deadlifts (115/75)
5 Snatches (115/75)
Deadlift Interval
10 Min EMOM
2 Deadlifts @ 80% 1 RM
Accessory/Cool Down
5 Round Superset (Rest 1:00 between Rounds)
15-30+ Sec. Front Lever
3-5+ Reps in Press to Handstand Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
Jog 600m
Run 100m
Sprint 100m
Short Conditioning
800m Run (Time Trial)
Then
2x800m Run @ 25% slower than time trial
Rest 1:30 between intervals
Strict Press Interval
10 Min EMOM
3 Strict Presses @ 75% 1 RM
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
3-5+ Reps in Back Uprise Progression
3 High 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 Bent Over Rows
2 Top ½ Bent Over Rows
2 Bent Over Rows
2 Bottom ½ Bench Presses
2 Top ½ Bench Presses
2 Bench Presses
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Bent Over Row
5×3 Bent Over Rows
Start @ 75% and work up
Bench Press Interval
10 Min EMOM
5 Bench Presses @ 60% 1 RM
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
15-30+ Sec. in Planche Hold Progression
3 Snatch Pulls @ 70% 1 RM
Then
2 Min. Flush
Then
7 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
5 Min–Not for Reps
15 Sec. Handstand Hold
10 Ab Mat Sit-ups
1 Broad Jump
Post Open Conditioning
a) Max Handstand Hold (against wall)
Rest 2:00
b) 100 Ab Mat Sit-ups
Rest 2:00
c) 3 Attempts at Max Broad Jump*
*Record score in inches
Bench Press Interval
10 Min EMOM
2 Bench Presses @ 80% 1 RM
Accessory/Cool Down
5 Round Superset–not for time (Rest 1:00 between rounds)
3-5 Reps of Behind the Neck Snatch Sots Press @ 35% 1 RM
15-30 Sec Hold in Iron Cross Progression
Then
2 Min. Flush
Then
7 Min. Stretch
320 Gym 