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
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
320 Gym 