Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
10 sec. Handstand Hold
5 sec. Bottom of pistol hold on each leg
5 Arch to Hollow Swings
3 Handstand Push-ups
6 Pistols
9 Pull-ups
Long Conditioning
“Mary”
20 Min AMRAP
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Accessory/Cool Down
10 Min EMOM
Odd: 5 Snatch Sots Press @ 30% 1 RM*
Even: Counter Clockwise Medicine Ball Throw
*Squat as deep as you can while still pressing
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
5 Ring Swings
10 sec. Bottom of wall ball hold
2 Muscle-ups
15 Wall Balls
30 Double Unders
Medium Conditioning
“Open 15.3”
14 Min AMRAP
7 Muscle-ups
50 Wall Balls (20/14)
100 Double Unders
Accessory/Cool Down
12 Min EMOM
Odd: 15 Sec. in Maltese Cross Progression
Even: 12 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 Catch Hold
10 Sec. Front Squat Hold
10 Sec. Split Jerk Hold
3 Hang Power Cleans
5 Burpees
1 Clean and Jerk
Round 1 = 40%; Round 2 = 55%; Round 3 = 70%
Short Conditioning
3 Rounds
15 Hang Power Cleans (135/95)
15 Burpees
Clean and Jerk Interval
Every 1:30 for 7 Rounds
1 Clean and Jerk @ 80%
Accessory/Cool Down
8 Min EMOM
3-7 Reps in Strict Bar Muscle-up 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 sec. Deadlift hold below knee
3 Deadlifts
100m Run
Round 1 = 60% Bodyweight; Round 2 = 75% Bodyweight; Round 3 = 90% Bodyweight
Short Conditioning
“Sham”
7 Rounds
11 Deadlifts @ bodyweight
100m Run
Back Squat
8 Min EMOM
5 Back Squats @ 65%
Accessory/Cool Down
10 Min EMOM
Odd: 4 Broad Jumps
Even: 4 Explosive Split Jerks @ 50% 1 RM
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
2 Top ½ of Bench Press Reps
2 Bottom ½ of Bench Press Reps
2 Bench Presses
10 sec. Overhead Hold
2 Top ½ of Strict Press Reps
2 Bottom ½ of Strict Press Reps
2 Strict Presses
*Round 1 = 40%; Round 2 = 55%; Round 3 = 70%
Bench Press
5×3 Bench press
Start @ 75% and work up
Strict Press
Every 1:30 for 7 Rounds
3 Strict Presses @ 75%
Accessory/Cool Down
EMOM 7 Min
3-7 Reps in Kipping Muscle-up Progression
Then
2 Min. Flush
Then
5 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
10 Sec. Bottom of Back Squat Hold
2 Standing to ½ Back Squats
2 Bottom to ½ Back Squats
2 Back Squats
10 Sec. Deadlift Below Knees Hold
2 Ground to below knee Deadlifts
2 Below Knee to Extended Deadlifts
2 Deadlifts
*Round 1 = 40%; Round 2 = 50%; Round 3 = 60%
Back Squat
6×2 Back Squat
Start @ 80% and work up
Deadlift EMOM
Every 1:30 for 7 Rounds
3 Deadlifts @ 70%
Accessory/Cool Down
EMOM 7 Min
2 Broad Jumps
Then
2 Min. Flush
5 Min. Stretch
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
10 Sec. Front Squat Hold (100/65)
10 Sec. Overhead Hold (100/65)
10 Sec. Arch Hold
10 Sec. Hollow Hold
10 Sec. Chin over bar hold
6 Thrusters
6 Chest-to-bar Pull-ups
3 Bench Presses
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Short Conditioning
“Open 11.6/12.5”
7 Min AMRAP
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
Continue adding 3 reps every round
Bench Press EMOM
10 Min EMOM
2 Bench Presses @ 75%
Accessory/Cool Down
10 Min EMOM
Odd: 15 sec. Front Lever Hold on Bar (Full tuck if you must, but try to extend as much as possible)
Even: 1 Backward Facing Overhead Med Ball Throw (20/14)
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. Sumo Deadlift High Pull Hold* (75/55)
10 Sec. Overhead Squat Hold (75/55)
5 Sumo Deadlift High Pulls (75/55)
5 Overhead Squats (75/55)
1 Hang Snatch**
*Hold at top of pull
**Round 1=40%; Round 2=50%; Round 3=60%
Short Conditioning
21-15-9
Sumo Deadlift High Pull (95/65)
Overhead Squat (95/65)
Snatch EMOM
Every 1:30 for 7 Rounds
1 Hang Snatch @ 75%
Accessory/Cool Down
8 Min EMOM
15 Sec. L Support Hold on Rings (keep legs as straight and high as possible)
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
7 Min–Not for reps
10 Sec. Handstand Hold
10 Sec. Ring Support Hold
10 Sec. Bottom of the Dip Hold
10 Sec. Plank Hold
5 Handstand Push-ups
5 Ring Dips
5 Push-ups
Medium Conditioning
“JT”
21-15-9
Handstand Push-up
Ring Dip
Push-up
Accessory/Cool Down
12 Min EMOM
Odd: Standing Vertical Jump+Rebounding Jump
Even: Arch to Front Lever Bar Swing
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
8 Box Jumps (24/20)
15 Sec. Front Squat Hold
8 Burpees
4 Squat Cleans*
Round 1=75/55; Round 2=95/65; Round 3=135/95
Long Conditioning
“Klepto”
4 Rounds
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/100)
Accessory/Cool Down
10 Min EMOM
Odd: 10 Handstand Steps against the wall
Even: 6 Snatch Pulls (below the knee to triple extension) @ 50% 1 RM
Then
2 Min Flush (Walk, AirDyne, etc.)
5 Min Stretching
320 Gym 