320 Gym

Week 14 of 16

Day A

Conditioning

Write your own ~:30 on; 1:30 off for 8 Rounds Workout

Strength

5×3 Deadlift @ 82.5-92.5% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×3 Back Squat @ 82.5-92.5% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×4 Bench Press @ 77.5-87.5% 1 RM; Perform new set every 2:00

Day D

Conditioning (Benchmark)

“Daniel”

50 Pull-ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull-ups

Strength

5×4 Strict Press @ 77.5-87.5% 1 RM

Day E

Strength

7×1 Hang Snatch @ 77.5-87.5% 1 RM; Perform new set every 1:30

Strength

7×1 Clean+Jerk @ 82.5-92.5% C&J 1 RM; Perform new set every 1:30

Week 13 of 16

Day A

Conditioning

Write your own 3:00 on; 2:00 off for 3 Rounds Workout

Strength

5×3 Deadlift @ 80-85% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×3 Back Squat @ 80-85% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×4 Bench Press @ 75-80% 1 RM; Perform new set every 2:00

Day D

Conditioning (Benchmark)

“Daniel”

50 Pull-ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull-ups

Strength

5×4 Strict Press @ 75-80% 1 RM

Day E

Strength

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

Strength

7×1 Clean+Jerk @ 80-85% C&J 1 RM; Perform new set every 1:30

Week 12 of 16

Strength Deload Week

Day A

Conditioning

Write your own 2:00 on; 2:00 off for 4 Rounds Workout

Strength

5×4 Deadlift @ 55-60% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×4 Back Squat @ 55-60% 1 RM; Perform new set every 2:00

Day C

Conditioning (Benchmark)

“Open 12.3”

18 Min AMRAP

15 Box Jumps (24/20)

12 Push Presses (115/75)

9 Toes-to-bars

Strength

5×6 Bench Press @ 50-55% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×6 Strict Press @ 50-55% 1 RM

Day E

Strength

7×1 Snatch @ 60-65% 1 RM; Perform new set every 1:30

Strength

7×1 Hang Clean+Push Jerk @ 55-60% C&J 1 RM; Perform new set every 1:30

Week 10 of 16

Day A

Conditioning

Write your own 1:00 on; 2:00 minute off for 5 Rounds Workout

Strength

5×4 Deadlift @ 77.5-82.5% 1 RM; Perform new set every 2:00

Day B

Conditioning (Benchmark)

“Jeremy”

21-15-9

Overhead Squat (95/65)

Burpee

Strength

5×4 Back Squat @ 77.5-82.5% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×6 Bench Press @ 67.5-72.5% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×6 Strict Press @ 67.5-72.5% 1 RM

Day E

Strength

7×1 Snatch @ 82.5-87.5% 1 RM; Perform new set every 1:30

Strength

7×1 Hang Clean+Push Jerk @ 77.5-82.5% C&J 1 RM; Perform new set every 1:30

Week 9 of 16

Day A

Conditioning

Write your own :30 on; 1:30 minute off for 6 Rounds Workout

Strength

5×4 Deadlift @ 75-80% 1 RM; Perform new set every 2:00

Day B

Conditioning (Benchmark)

“Team Series 17.3”

50 Synchronized Wall Balls

30 Cleans (135/95)

50 Synchronized Wall Balls

20 Cleans (185/125)

50 Synchronized Wall Balls

10 Cleans (225/155)

Strength

5×4 Back Squat @ 75-80% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×6 Bench Press @ 65-70% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×6 Strict Press @ 65-70% 1 RM

Day E

Strength

7×1 Snatch @ 80-85% 1 RM; Perform new set every 1:30

Strength

7×1 Hang Clean+Push Jerk @ 75-80% C&J 1 RM; Perform new set every 1:30

Week 8 of 16

Strength Down Week: focus on quality

Day A

Conditioning

Write your own workout: 3 minutes on; 1:30 minute off for 2 Rounds

Strength

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

Day B

Conditioning (Benchmark)

“Open 11.1/14.1”

10 Min AMRAP

30 Double Unders

15 Power Snatches (75/55)

Strength

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

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×8 Bench Press @ 45-50% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×8 Strict Press @ 45-50% 1 RM

Day E

Strength

7×2 Hang Snatch @ 50-55% 1 RM; Perform new set every 1:30

Strength

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

*Drop and reset after each rep

Week 7 of 16

Conditioning Down Week: Nothing is for time or reps, simply for quality

Day A

Conditioning

Write your own 2 minutes on; 1 minute off for 12 minutes workout*

Strength

5×5 Deadlift @ 77.5-82.5% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×5 Back Squat @ 77.5-82.5% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×8 Bench Press @ 65-70% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×8 Strict Press @ 65-70% 1 RM

Day E

Strength

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

Strength

7×2 Clean+Jerk* @ 75-80% C&J 1 RM; Perform new set every 1:30

*Drop and reset after each rep

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