320 Gym

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

250m Row at Easy Pace

Rest :45

250m Row at Moderate Pace

Rest :45

250m Row at Hard Pace

Short Conditioning

1000m Row

Then

2x1000m Row @ 25% slower than the first row (1:30 rest between sets)

Back Squat Interval

Every 2:00 for 5 Rounds

10 Back Squats @ 60% 1 RM

Accessory/Cool Down

5 Round Superset–Rest 1:00 between each

15-30 Sec. in Bridge Progression

15-30 Sec. in Hollow Slide Hold Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

TBD after Open Announcement

Open

“Open 17.1”

TBD

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. in Iron Cross Progression

3-5+ Reps in Strict Ring Muscle-up Progression

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. Chin Over Bar Hold

15 sec. Relaxed Hang

2 Weighted Strict Pull-ups

3 Bent Over Rows

*Round 1 = 40%; Round 2 = 50%; Round 3 = 60%

Strict Pull-up

5×3 Weighted Strict Pull-up

Strict Press Interval

10 Min EMOM

5 Strict Presses @ 60% 1 RM

Accessory/Cool Down

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

3-5+ Reps of Butterfly Chest-to-Bar Pull-up Progression

3 Snatch Balances @ 60% 1 RM

Then

2 Min. Flush

Then

7 Min. Stretch

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

5 reps of each movement in the workout*

*15 reps of Double Unders

Long Conditioning

30 Box Jumps, 24/20 in
30 Chest-to-bar Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Front Squats, 115/80 lbs
30 Toes-to-bars
30 Push Press, 115/80 lbs
30 Deadlifts, 115/80 lbs
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

Accessory/Cool Down

5 Round Superset–Not for time (Rest 1:30 between rounds)

3-5 Reps Kipping Muscle-up Progression

4 Reps Running Long Jump

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 Front Lever Swings

1-2-3 Bar Muscle-ups

4 Power Snatches

8 Box Jumps

Round 1 = 75/55; Round 2 = 95/65; Round 3 = 115/80

Medium Conditioning

18 Min AMRAP

4 Bar Muscle-ups

8 Power Snatches (115/80)

16 Box Jumps (24/20)

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

5 Arch to Front Lever Swings

5 Pull-ups

10 Sec. Handstand Hold

4 Handstand Push-ups

10 Sec. Front Squat Hold

3 Thrusters*

Round 1 = 95/65; Round 2 = 115/80; Round 3 = 135/95

Short Conditioning

3 Rounds

21 Pull-ups

15 Handstand Push-ups

9 Thrusters (135/95)

Bent Over Row Interval

Every 1:30 for 7 Rounds

5 Bent Over Rows @ 65%

Accessory/Cool Down

8 Rounds–Not for Time

3-5+ Reps in Toes-to-bar Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

15 Double Unders

5 Power Cleans (95/65)

3 Burpees

10 Sec. Overhead Squat Hold

1 Hang Snatch

1 Snatch

Round 1 = 40%; Round 2 = 55%; Round 3 = 70%

Short Conditioning

 

3 Rounds

50 Double Unders

15 Power Cleans (95/65)

10 Burpees

Snatch Interval

Every 1:30 for 7 Rounds

1 Snatch @ 82.5% 1 RM

Accessory/Cool Down

5 Round Superset–not for time (Rest 1:30 between rounds)

3-5+ Butterfly Pull-ups Progression

3-5+ Kipping Handstand Push-up Progression

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 Back Squats

2 Top ½ Back Squats

2 Back Squats

2 Bottom ½ Deadlifts

2 Top ½ Deadlifts

2 Deadlifts

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

Back Squat

6×2 Back Squat

Start @ 80% 1 RM and work up

Deadlift Interval

Every 1:00 for 8 Rounds

2 Deadlifts @ 80% 1 RM

Accessory/Cool Down

5 Round Superset–not for time (Rest 1:30 between rounds)

15-30 Sec+ Handstand Hold Progression

15-30 Sec+ Bar V Hang Hold Progression

Then

2 Min. Flush

Then

7 Min. Stretch

Link

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Front Squat Hold

5 Squat Cleans (95/65)

5 Arch to Front Lever Swings

5 Pull-ups

200m Run

Long Conditioning

“Badger”

3 Rounds

30 Squat Cleans (95/65)

30 Pull-ups

Run 800m

Accessory/Cool Down

10 Min EMOM

Odd: 3-5 Reps in Toes-to-bar Progression

Even: 4 Vertical Jumps

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching