320 Gym

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

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