320 Gym

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

8 Overhead Squats (75/55)

8 Snatches (75/55)

16 Double Unders

Pre-Open Conditioning

4 Rounds–Not for time

4 Handstand Push-ups

8 Bar-Facing Burpees

12 Power Cleans (95/65)

Strict Pull-ups

Every 1:30 for 7 Rounds

5-8 Weighted Strict Pull-ups

Accessory/Cool Down

5 Round Superset–Not for time (Rest 1:00 between rounds)

3-5+ Butterfly Chest-to-bar Pull-up

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

7 Min–Not for reps

5 Arch to Hollow Swings

5 Arch to Front Lever Swings

15 Sec. Front Squat Hold

15 Sec. Overhead Hold

7 Pull-ups

7 Thrusters (95/65)

Short Conditioning

“Fran”

21-15-9

Thruster (95/65)

Pull-ups

Bench Press Interval

Every 2:00 for 5 Rounds

10 Bench Presses @ 55% 1 RM

Accessory/Cool Down

5 Round Superset–Rest 1:00 between each

3 Snatch Balances @ 60% 1 RM

15-30 Sec. Hold in Bridge 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. Deadlift Hold Below Knees

15 Sec. Plank Hold

7 Deadlifts (135/95)

7 Push-ups

Medium Conditioning

10 Rounds

15 Deadlifts (135/95)

15 Push-ups

Clean and Jerk Interval

10 Min EMOM

1 Clean and Jerk @ 80% 1 RM

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

6 Arch to Front Lever Swings

15 Sec. Overhead Squat Hold (95/65)

8 Pull-ups

6 Overhead Squats

Medium Conditioning

“Josh”

21 Overhead Squats (95/65)

42 Pull-ups

15 Overhead Squats (95/65)

30 Pull-ups

9 Overhead Squats (95/65)

18 Pull-ups

Snatch Interval

10 Min EMOM

1 Snatch @ 80% 1 RM

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

The

3 Rounds–Not for time

15 Sec. Handstand Hold

15 Sec. Clean Hold Below Knee

3 Handstand Push-ups

3 Cleans*

Round 1 = 115/80; Round 2 = 145/100; Round 3 = 185/125

Short Conditioning

“Open 15.4”

8 Min AMRAP

3 Handstand Push-ups

3 Cleans (185/125)

6 Handstand Push-ups

3 Cleans (185/125)

9 Handstand Push-ups

3 Cleans (185/125)

12 Handstand Push-ups

6 Cleans (185/125)

Continue adding 3 HSPU each round and 3 Cleans every 3 rounds

Deadlift Interval

Every 2:00 for 5 Rounds

10 Deadlifts @ 60% 1 RM

Accessory/Cool Down

5 Round Superset–Rest 1:00 between each

10-20 Steps in Handstand Walk Progression

15-30 Sec. Hold in Front Lever 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

8 Power Snatches (75/55)

16 Double Unders

Pre-Open Conditioning

5 Rounds–Not for time

10 Toes-to-bar

10 Thrusters (95/65)

Bent Over Rows

Every 2:00 for 5 Rounds

10 Bent Over Rows @ 55% 1 RM

Accessory/Cool Down

5 Round Superset–Not for time (Rest 1:00 between rounds)

3-5+ Reps in Kipping Muscle-up Progression

4 Vertical Jumps

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

TBD after Open Announcement

Open

“Open 17.2”

TBD

Cool Down

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. Hold in Bottom of Wall Ball Squat

200 m Run

8 Box Jumps

8 Wall Balls

Post Open Conditioning

“Mini-Kelly”

3 Rounds

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Strict Press Interval

Every 1:30 for 7 Rounds

7 Strict Presses @ 60% 1 RM

Accessory/Cool Down

5 Round Superset–not for time (Rest 1:00 between rounds)

5 Reps of Clean Sots Press @ 35% 1 RM

15-30 Sec Hold in Maltese Cross Progression

Then

2 Min. Flush

Then

7 Min. Stretch

 

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

 

15 Sec. Handstand Hold

2 KB Turkish Get-ups (53/35) (One per arm)

4 Handstand Push-ups

8 KB Goblet Squats

Post Open

4 Round Superset–Not for time, move well

8 Overhead Squats (95/65)

8 Chest-to-bar Pull-ups

10 Push Presses (95/65)

10 Toes-to-bars

12 Hang Cleans (95/65)

12 Pull-ups

 

Rest 1:00

Bench Press Interval

Every 2:00 for 5 Rounds

10 Bench Presses @ 55% 1 RM

Accessory/Cool Down

5 Round Superset–Not for time (Rest 1:00 between rounds)

15-30 Sec. Overhead Squat Hold @ 65% 1 RM Snatch

3-5+ Reps in Strict Handstand Push-up 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

5 Burpees

15 Double Unders

Medium Conditioning

12 Min AMRAP

10 Burpees

25 Double Unders

Clean and Jerk Interval

10 Min EMOM

2 Power Clean and Push Jerks @ 70% 1 RM*

*Not touch and go

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching