320 Gym

Long Conditioning (Volume=3)

1) “Wood”

5 Rounds

Run 400m; Run 300m; Run 200m

10 Burpee Box Jumps (24/20; 20/16; 16/12; 12/8)

10 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35)

10 Thrusters (95/65; 80/55; 65/45; 50/35)

Rest 1 Min

 

2) “Open 11.5”

20 Min AMRAP

5 Power Cleans (145/100; 125/85; 100/70; 75/55)

10 Toes to Bars; 5 Toes to Bars; 10 Knee Raises; 5 Knee Raises

15 Wall Balls (20/14; 14/10; 10/6)

 

3) “Zimmerman”

25 Min AMRAP

11 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 6 Pull-ups; 6 Kips+6 Ring Rows

2 Deadlifts (315/205; 260/170; 205/135; 150/100)

10 Handstand Push-ups; 5 Handstand Push-ups; 5 Sec. Handstand Hold+5 Push-ups; 5 Sec. Headstand Hold+5 Kneeling Push-ups

Medium Conditioning (Volume=2)

1) “Daniel”

50 Pull-ups; 25 Pull-ups; 50 Kips+50 Ring Rows; 25 Kips+25 Ring Rows

Run 400m; Run 300m; Run 200m

21 Thrusters (95/65; 80/55; 65/45; 50/35)

Run 800m; Run 600m; Run 400m

21 Thrusters (95/65; 80/55; 65/45; 50/35)

Run 400m; Run 300m; Run 200m

50 Pull-ups; 25 Pull-ups; 50 Kips+50 Ring Rows; 25 Kips+25 Ring Rows

 

2) “2016 Regional Event 4”

4 Rounds

28 Pistols; 14 Pistols; 28 Pistols Sitting on Box; 14 Pistols Sitting on Box

15 Power Cleans (115/80; 95/65; 75/55; 55/40)

 

3) “Open 11.2”

15 Min AMRAP

9 Deadlifts (155/100; 130/85; 105/70; 80/55)

12 Hand Release Push-ups; 6 Hand Release Push-ups; 12 Kneeling Push-ups; 6 Kneeling Push-ups

15 Box Jumps (24/20; 20/16; 16/12; 12/8)

Short Conditioning (Volume=1)

1)“Open 15.1”

9 Min AMRAP

15 Toes-to-bar; 8 Toes-to-bars; 15 Knee Raises; 8 Toes-to-bars

10 Deadlifts (115/75; 95/65; 75/55; 55/40)

5 Snatches (115/75; 95/65; 75/55; 55/40)

 

2) 30 Overhead Squats (95/65; 80/55; 65/45; 50/35)

7 Muscle Ups; 3 Muscle Ups; 3 Jumping Muscle-ups; 7 Kips on Rings+7 Challenging Ring Rows

20 Overhead Squats (95/65; 80/55; 65/45; 50/35)

5 Muscle Ups; 2 Muscle Ups; 2 Jumping Muscle-ups; 5 Kips on Rings+5 Challenging Rings Rows

 

3) 10 Thrusters (135/95; 115/80; 95/65; 70/50)

50 Double Unders; 25 Double Unders; 50 Single Unders; 25 Single Unders

8 Thrusters (135/95; 115/80; 95/65; 70/50)

40 Double Unders; 20 Double Unders; 40 Single Unders; 20 Single Unders

6 Thrusters (135/95; 115/80; 95/65; 70/50)

30 Double Unders; 15 Doubles Unders; 30 Single Unders; 15 Single Unders

4 Thrusters (135/95; 115/80; 95/65; 70/50)

20 Double Unders; 10 Double Unders; 20 Single Unders; 10 Single Unders

2 Thrusters (135/95; 115/80; 95/65; 70/50)

10 Double Unders; 5 Double Unders; 10 Single Unders; 5 Single Unders

Long Monostructural (Volume=3)

1. Run 5k
2. Bike 40 minutes for distance
   1. Either on road bike or exercise bike
3. Row 10k; Row 7k; Row 5k

Medium Monostructural (Volume=2)

1. Run 2 miles
2. Bike 18 minutes for distance
   1. Either on road bike or exercise bike
3. Row 2k

Short Monostructural (Volume=1)

1. 6x400m Run; Rest 1:30 between intervals
2. Bike 8 minutes for distance 3.45 miles on airdyne
   1. Either on road bike or exercise bike
3. Row 1k

All workouts equal volume of 1

Pull Conditioning

1)4 Rounds

50% Max Pull-ups; Kips+Ring Rows

Rest :45

2) 3 Rounds

70% Max Chest-to-bar Pull-ups; Pull-ups; Kips+Ring Rows

Rest 1:30

3) 5 Rounds

35% Max Toes-to-bars; Knee Raises

Rest :30

Push Conditioning

1)Max Handstand Push-ups; Handstand Hold+Push-ups

2) 5 Rounds

35% Max Strict Handstand Push-ups; Handstand Push-ups; Handstand Hold+Push-ups

Rest :45

3) 3 Rounds

70% Max Push-ups; Kneeling Push-ups

Rest 1:30

Other Conditioning

1)4 Rounds

50% Max Muscle-ups; Jumping Muscle-ups; Kips+Challenging Ring Rows

Rest :45

2) 5 Rounds

2 Rope Climbs; Rope Climb from Laying to Standing

Rest :30

3) Max Handstand Walk; Max handstand steps against wall; Max handstand steps w/ feet on box; Max handstand steps from downward dog

All workouts equal volume of 1

Oly Conditioning

1)4 Rounds

10 Power Snatches @ 50% 1 RM

Rest :45

2) 3 Rounds

15 Clean and Jerks @ 40% 1 RM

Rest 1:30

3) 5 Rounds

5 Squat Snatches @ 60% 1 RM

Rest 1:00

Squat Conditioning

1)4 Rounds

10 Front Squats @ 50% 1 RM

Rest :45

2) 3 Rounds

15 Overhead Squats @ 40% 1 RM

Rest 1:30

3) 5 Rounds

5 Back Squats* @ 60% 1 RM

Rest 1:00

*Bar begins from the ground

Other Conditioning

1)4 Rounds

10 Thrusters @ 50% 1 RM

1:00 Rest

2) 4 rounds

50% Max Kettlebell Swings (53/35; 35/18)

1:00 Rest

3) 5 Rounds

5 Shoulder to Overhead @ 70% 1 RM

1:00 Rest

All workouts equal volume of 1

Snatch

1) 7×1 Snatch

Start @ 80% and work up

2) 6×2 Hang Snatch

Start @ 65% and work up

3) 8×1 Snatch Balance

Start @ 70% and work up

Clean and Jerk

1) 7×1 Clean and Jerk

Start @ 80% and work up

2) 6×2 Hang Power Clean

Start @ 65% and work up

3) 7×1 Hang Clean and Jerk

Start @ 75% and work up

Back Squat

1)5×3 Back Squat

Start @ 75% and work up

2) 5×5 Back Squat

Start @ 65% and work up

Front Squat

1)7×1 Front Squat

Start @ 80% and work up

2) 6×3 Front Squat

Start @ 75% and work up

Overhead Squat

1)5×4 Overhead Squats

Start @ 70% and work up

2) Go for a 1 rep max

Strict Press

1)6×2 Strict Press

Start @ 80% and work up

2) 5×5 Strict Press

Start @ 70% and work up

Bench Press

1)6×4 Bench Press

Start @ 70% and work up

2) 5×3 Bench Press

Start @ 75% and work up

Shoulder to Overhead

1)1 RM Push Press

2) 5×4 Push Jerk

Start @ 70% and work up

Deadlift

1)5×5 Deadlift

Start @ 65% and work up

2) 6×3 Deadlift

Start @ 70% and work up

Strict Pull-ups

1) 7×1 Strict Pull-up for max height

Without kipping, pull as high as possible.  If able to bar muscle-up, add weight.

2) 5×3 Strict Chest-to-bar Pull-ups

Add weight as necessary, and scale to strict pull-ups as necessary

All workouts equal a volume of 1

Medicine Ball Throw

1) 8×1 Counter Clockwise Throws (20/14; 10/6)

For yards

2) 8×1 Clockwise Throws (20/14; 10/6)

For yards

3) 8×1 Forward Facing Overhead Throws (20/14; 10/6)

For yards

Jumps

1)8×2 One-legged box jumps

For height

1 rep per leg

2) 8×3 Vertical Jump

Set ring to max height and touch with 2 hands

Minimal time between reps

3) 8×1 Long Jump

Running jump for distance

Sprints

1)6x100m sprints

Rest 1:30 between each

2) 4×40 yard down and back

Rest 2:00 between each

3) 4xFootball field shuttle run

10 yd and back, 20 yd and back, 30 yd and back, 40 yd and back

Rest 2:00 between each

All workouts equal a volume of 1

Squats

1)Bottom of Overhead squat 4×30 seconds

Start @ 50% 1 RM and work up

2) Bottom of Back Squat 4×30 seconds

Start @ 60% of 1 RM and work up

3) ¼ Front Squat 3×45 seconds

Start @ 50% of 1 RM and work up

Overhead

1)Split Jerk 4×30 seconds

Start @ 60% 1 RM and work up

2) Power Snatch Catch 3×45 seconds

Start @ 50% 1 RM and work up

3) Standing Overhead 3×1:00

Start @ 50% 1 RM and work up

Pull

1)Deadlift grip 3 inches off ground 4×30 seconds

Start @ 50% 1 RM and work up

2) Clean grip triple extension hold 4×30 seconds

Start @ 50% 1 RM and work up

3) Snatch grip 1 inch below knee 4×30 seconds

Start @ 60% 1 RM and work up

Bar

1)Hollow Hang 3×1 min; 3×45 sec; 3×30 sec

2) Toes to bar hold 4×30 sec; 4×15 sec; Knee raise hold 4×30 sec; 4×15 sec

3) Arch hold 3×1 min; 3×45 sec; 3×30 sec

Rings

1)Support hold 3×1 min; 3×45 sec; 3×30 sec; 3×15 sec

2) Bottom of dip hold 4×30 sec; 4×20 sec; 4×15 sec; 4×10 sec

3) Front lever 4×30 sec 

Fully extended; 1 leg extended (switch legs halfway); Tuck

Floor

1)L-Sit 4×30 sec (10”; 16”; 20”; 24”)

Height equals the height the hands will be placed off the ground

2) Bridge 4×30 sec; 4×20 sec; 4×15 sec; 4×10 sec

3) Arch 4×30 sec; 4×20 sec; 4×15 sec; 4×10 sec

All workouts equal a volume of 1

Chest/back

1)Superset:

3×8 Barbell Bench press

3×8 Barbell bent over row

Dropset the last set

2) Superset:

4×12 DB Chest Fly

4×12 DB Bent over Fly

25s; 30s; 30s; 30s

15s; 15s; 15s; 15s

3) Superset:

3×10 DB Bench Press

3×10 DB Bent over Row

Shoulders

1)Superset:

4×10 strict press

4×10 strict pull-up/lat pull down

2) Superset:

3×8 Strict DB Press

3×8 Strict-pull-up/lat pull down

Drop set the last set

3) Superset:

4×12 Lateral Side Raises

4×12 Lateral Front Raises

Legs

1)4×12 weighted pistol*

*6 per leg

2) 3×10 Back Squat

3) 4×12 Double Kettlebell/Dumbbell Side Lunges*

*6 per leg

Core

1)Superset:

4×30 sec v hold

4×30 sec bridge

2) 5×10 Strict Toes-to-bar; Strict Knee Raises

3) 5×12 Weighted Ab Mat Sit-ups*

*Medicine ball, plate, or dumbbell touches above head and then touches toes to complete rep

All workouts equal a volume of 1

Barbell Skill

Pick 3-5 movements from the links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/oly

http://www.catalystathletics.com/exercises/section/8/Snatch-Exercises/

http://www.catalystathletics.com/exercises/section/9/Clean-Exercises/

http://www.catalystathletics.com/exercises/section/10/Jerk-Exercises/

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/

Endurance Conditioning (Volume=3)

“The Don”

66 Deadlifts (110/70)

66 Box Jumps (24/20)

66 Kettlebell Swings (53/35)

66 Knees to Elbows

66 Ab-mat Sit-ups

66 Pull-ups

66 Thrusters (55/40)

66 Wall Balls (20/14)

66 Burpees

66 Double Unders

Long Conditioning (Volume=2)

“Open 12.3”

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes-to-bars

Medium Conditioning (Volume=1)

½ Cindy

10 Min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Short Conditioning (Volume=1)

Run 1 Mile

Sprint Conditioning (Volume=1)

21-15-9

Deadlift (225/155)

Handstand Push-up

Snatch (Volume=1)

5×3 Hang Squat Snatch

Start @ 60% and work up

Clean (Volume=1)

7×1 Squat Clean

Start @ 80% and work up

Deadlift (Volume=1)

5×5 Deadlift

Start @ 65% and work up

Shoulder to Overhead (Volume=1)

5×3 Push Jerk

Start @ 75% and work up

Front Squat (Volume=1)

7×1 Front Squats

Start @ 80% and work up

Bench Press (Volume=1)

5×5 Bench Press

Start @ 70% and work up

Press Conditioning (Volume=1)

Death by Strict Press @ 50% bodyweight

Pull Conditioning (Volume=1)

4 Rounds

9 Chest-to-bar Pull-ups

3 L Pull-ups

Midline Conditioning (Volume=1)

Accumulate 3 Minutes of an L-Sit

Leg Conditioning (Volume=1)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

18 Single KB Thrusters* (53/35)

6 Bar Muscle-ups

Rest 1:30

*9 per arm

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/