Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
10 Sec. Deadlift hold just below knees
4 Deadlifts
6 Hand Release Push-ups
8 Box Jumps
Round 1 = 95/65; Round 2 = 135/95; Round 3 = 155/100
Medium Conditioning
“Open 11.2”
15 Min AMRAP
9 Deadlifts (155/100)
12 Hand Release Push-ups
15 Box Jumps (24/20)
Bench Press Interval
Every 1:30 for 7 Rounds
8 Bench 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
7 Min–Not for reps
10 Sec. Snatch Hold Below Knee
5 Snatch Pulls from below knee to triple extension
5 Power Snatches
15 Double Unders
Short Conditioning
“Open 11.1/14.1”
10 Min AMRAP
30 Double Unders
15 Power Snatches (75/55)
Pull-up Interval
Every 2 min for 5 Rounds
7-10 Strict Pull-ups (can be weighted)*
*If weighted, use weight that is challenging but can be sustained.
Accessory/Cool Down
8 Min EMOM
10-15 Reps in Shoulder Touch 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
10 Sec. Power Jerk Hold
5 Clean and Jerks
5 Arch to Front Lever Swings
5 Toes-to-bars
Round 1 = 75/55; Round 2 = 95/65; Round 3 = 115/80
Short Conditioning
“Open 13.4”
7 Min AMRAP
3 Clean and Jerks (135/95)
3 Toes-to-bars
6 Clean and Jerks (135/95)
6 Toes-to-bars
(9, 12, 15, so on)
Deadlift Interval
Every 2:00 for 5 Rounds
10 Deadlifts @ 60% 1 RM
Accessory/Cool Down
10 Min EMOM
Odd: 3-5 Reps in Front Uprise Progression
Even: 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
10 Sec. Clean Below Knee Hold
3 Clean Pulls (ground to triple extension)
10 Sec. Front Squat Hold
10 Sec. Split Jerk Hold
1 Clean and Jerk
10 Sec. Overhead Squat Hold
3 Snatch Balances
1 Snatch
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Clean and Jerk
7×1 Clean and Jerk
Start @ 80% 1 RM and work up
Snatch Interval
Every 1:30 for 7 Rounds
1 Hang Snatch @ 70% 1 RM
Accessory/Cool Down
EMOM 8 Min
15 Sec. in Planche Hold Progression
Then
2 Min. Flush
Then
7 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
10 Sec. Arch Hold on Ground
10 Sec. Hollow Hollow on Ground
10 Sec. Front Squat Hold
5 Arch to Front Lever Swings
4 Chest-to-bar Pull-ups
8 Front Squats (75/55)
Long Conditioning
“Sean”
10 Rounds
11 Chest-to-bar Pull-ups
22 Front Squats (75/55)
Accessory/Cool Down
10 Min EMOM
Odd: 15 Sec. Front Lever Hold on Bar
Even: 4 Broad Jumps
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
10 Sec. Handstand Hold
5 Arch to Front Lever Swings
3 Handstand Push-ups
6 Toes-to-bars
Run 200m
9 Push Presses (75/55)
20 Double Unders
Medium Conditioning
25 Handstand Push-ups
50 Toes-to-bars
Run 800m
75 Push Press (75/55)
150 Double Unders
Accessory/Cool Down
10 Min EMOM
Odd: 3-5 reps in Butterfly Pull-up Progression
Even: 5 Clean Sots Presses @ 30% 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
10 Sec. Snatch Hold Below Knee
5 Snatch Pulls from Below Knee to Triple Extension
10 Sec. Power Snatch Catch Hold
5 Snatches
Round 1 = 75/55; Round 2 = 105/75; Round 3 = 135/95
Short Conditioning
“Open 12.2”
10 Min AMRAP
30 Snatches (75/55)
30 Snatches (135/75)
30 Snatches (165/100)
Snatch (210/120)
Clean and Jerk Interval
Every 1:30 for 7 Rounds
1 Clean and Jerk @ 80% 1 RM
Accessory/Cool Down
8 Min EMOM
15 Sec. Ring Maltese Cross Hold
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 Rocks
5 Hollow Rocks
10 Sec. Arch on Bar Hold
10 Sec. Hollow on Bar Hold
5 Arch to Front Lever Swings
5 Pull-ups
Short Conditioning
100 Pull-ups for Time
Back Squat Interval
Every 2:00 for 5 Rounds
10 Back Squats @ 60% 1 RM
Accessory/Cool Down
10 Min EMOM
Odd: 15 Sec. V Hang on Bar Hold
Even: 5 Snatch Balances @ 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
3 Bottom ½ of Strict Press Reps
3 Top ½ of Strict Press Reps
3 Strict Presses
10 sec. Chin over bar hold
10 sec. Relaxed Hang from bar
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Strict Press
5×5 Strict Presses
Start @ 75% and work up
Pull-up Interval
Every 1:30 for 7 Rounds
3 Weighted Strict Pull-ups*
*Place weight between feet or legs. Use enough weight that you can complete all reps, but it is challenging.
Accessory/Cool Down
EMOM 8 Min
10 Sec. in Bridge Hold Progression
Then
2 Min. Flush
Then
7 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
10 Air Squats
4 Power Cleans
3 Strict Pull-ups
200m Run
Round 1 = 95/65; Round 2 = 115/80; Round 3 = 135/95
Long Conditioning
“Hotshots 19”
6 Rounds
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run
Accessory/Cool Down
2 Min Flush (Walk, AirDyne, etc.)
10 Min Stretching
320 Gym 