Warm-up/Accessory
3 Min of Dynamic Stretching
Then
Jog 600m
Run 100m
Sprint 100m
Short Conditioning
800m Run (Time Trial)
Then
2x800m Run @ 25% slower than time trial
Rest 1:30 between intervals
Strict Press Interval
10 Min EMOM
3 Strict Presses @ 75% 1 RM
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
3-5+ Reps in Back Uprise Progression
3 High 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 Bent Over Rows
2 Top ½ Bent Over Rows
2 Bent Over Rows
2 Bottom ½ Bench Presses
2 Top ½ Bench Presses
2 Bench Presses
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Bent Over Row
5×3 Bent Over Rows
Start @ 75% and work up
Bench Press Interval
10 Min EMOM
5 Bench Presses @ 60% 1 RM
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
15-30+ Sec. in Planche Hold Progression
3 Snatch Pulls @ 70% 1 RM
Then
2 Min. Flush
Then
7 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
5 Min–Not for Reps
15 Sec. Handstand Hold
10 Ab Mat Sit-ups
1 Broad Jump
Post Open Conditioning
a) Max Handstand Hold (against wall)
Rest 2:00
b) 100 Ab Mat Sit-ups
Rest 2:00
c) 3 Attempts at Max Broad Jump*
*Record score in inches
Bench Press Interval
10 Min EMOM
2 Bench Presses @ 80% 1 RM
Accessory/Cool Down
5 Round Superset–not for time (Rest 1:00 between rounds)
3-5 Reps of Behind the Neck Snatch Sots Press @ 35% 1 RM
15-30 Sec Hold in Iron Cross Progression
Then
2 Min. Flush
Then
7 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
5 Min–Not for reps
8 Thrusters (75/55)
8 Burpees
Pre-Open Conditioning
4 Rounds–Not for time
3 Ring Muscle-ups
30 Double Unders
Clean and Jerk
Every 1:30 for 7 Rounds
1 Clean and Jerk @ 85% 1 RM
Accessory/Cool Down
5 Round Superset–Not for time (Rest 1:00 between rounds)
15-30+ Sec. in Handstand Hold Progression
3-5+ Reps in Front Uprise Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
15 Sec. Overhead Squat Hold (95/65)
Run 200m
5 Overhead Squats (95/65)
Medium Conditioning
“Nancy”
5 Rounds
Run 400m
15 Overhead Squats (95/65)
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
5 Min–Not for reps
15 Sec. Front Squat Hold
15 Sec. Overhead Hold
5 Thrusters (95/65)
15 Double Unders
Short Conditioning
30 Thrusters (95/65)
90 Double Unders
20 Thrusters (95/65)
60 Double Unders
10 Thrusters (95/65)
30 Double Unders
Back Squat Interval
10 Min EMOM
2 Back Squats @ 80% 1 RM
Accessory/Cool Down
5 Round Superset–Rest 1:00 between each
15-30 Sec. Overhead Squat Hold @ 70% Snatch 1 RM
3-5+ Reps in Kipping Muscle-up Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
6 Pull-ups
8 Thrusters (75/55)
6 Burpees
Pre-Open Conditioning
4 Rounds–Not for time
4 Handstand Push-ups
8 Deadlifts (135/95)
24 Double Unders
Bent Over Rows
10 Min EMOM
5 Bent Over Rows @ 60% 1 RM
Accessory/Cool Down
5 Round Superset–Not for time (Rest 1:00 between rounds)
8-12+ Steps in Handstand Walk Progression
3-5+ Reps in Kipping Muscle-up Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
15 Sec. Overhead Hold (115/75)
6 Arch to Hollow Swings
6 Arch to Front Lever Swings
8 Box Jumps
6 Push Presses
4 Toes to Bars
Medium Conditioning
“Open 12.3”
18 Min AMRAP
15 Box Jumps (24/20)
12 Push Presses (115/75)
9 Toes-to-bars
Strict Press Interval
Every 2:00 for 5 Rounds
10 Strict Presses @ 55% 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
10 Sec. Clean Hold Below Knee
10 Sec. Power Clean Catch Hold
5 Power Cleans
5 Bar-facing Burpees
Round 1 = 95/65; Round 2 = 115/80; Round 3 = 135/95
Short Conditioning
15-12-9-6-3
Power Clean (135/95)
Bar-facing Burpee
Snatch Interval
10 Min EMOM
3 Power Snatches @ 65% 1 RM
Not touch and go
Accessory/Cool Down
5 Round Superset–Rest 1:00 between each
15-30 Sec. Hold in V Hang Progression
8-12 Reps in Shoulder Touch Progression
Then
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
5 Min–Not for Reps
15 Sec. Overhead Kettlebell Swing Hold
15 Double Unders
10 Box Jumps
5 Kettlebell Swings
Post Open Conditioning
5 Rounds
40 Double Unders
30 Box Jumps (24/20)
20 Kettlebell Swings (53/35)
Back Squat Interval
10 Min EMOM
5 Back Squats @ 65% 1 RM
Accessory/Cool Down
5 Round Superset–not for time (Rest 1:00 between rounds)
3-5 Reps of Behind the Neck Snatch Sots Press @ 35% 1 RM
15-30 Sec Hold in Iron Cross Progression
Then
2 Min. Flush
Then
7 Min. Stretch
320 Gym 