320 Gym

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