320 Gym

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

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