320 Gym

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Front Squat Hold

10 Sec. Overhead Hold

4 Arch to Hollow Bar Swings

4 Arch to Front Lever Bar Swings

4 Thrusters (100/65)

4 Chest-to-bar Pull-ups

Short Conditioning

“Open 11.6/12.5”

7 Min AMRAP

3 Thrusters (100/65)

3 Chest-to-bar Pull-ups

6 Thrusters (100/65)

6 Chest-to-bar Pull-ups

9 Thrusters (100/65)

9 Chest-to-bar Pull-ups

Continue pattern until 7 minutes is up

Bent Over Row Interval

Every 2:00 for 5

10 Bent Over Rows @ 55%

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30+ Sec Hold in V Hang Progression

3 Snatch Sots Presses @ 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

2 Bottom ½ Strict Presses

2 Top ½ Strict Presses

2 Strict Presses

2 Bottom ½ Strict Pull-ups

2 Top ½ Strict Pull-ups

2 Strict Pull-ups

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Strict Press

7×1 Strict Press

Start @ 80% 1 RM and Work up

Pull-up Interval

Every 1:30 for 7 Rounds

5-8 Strict Pull-ups (weighted if able)

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30 Sec. Hold in Iron Cross Progression

2 Squat Clean and Split Jerks @ 45% 1 RM (Be fast)

Then

2 Min. Flush

Then

7 Min. Stretch

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

200m Run

15 Sec. Overhead KB Swing Hold

4 Arch to Hollow Swings

4 Arch to Front Lever Swings

8 Kettlebell Swings (53/35)

8 Pull-ups

Long Conditioning

“Eva”

5 Rounds

800m Run

30 Kettlebell Swings (70/53)

30 Pull-ups

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

15-30 Sec. in Back Lever Hold Progression

1 Counter-Clockwise Medicine Ball Throw

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

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