320 Gym

Endurance Conditioning

40 Min AMRAP

12 Lateral Bar Over Burpees; 8 Lateral Bar Over Burpees; 6 Lateral Bar Over Burpees

8 Power Cleans (135/95; 110/80; 85/60; 65/45)

8 Handstand Push-ups; 8 Sec. Handstand Hold+8 Push-ups; 8 Sec. Headstand Hold+8 Push-ups; 8 Kneeling Push-ups

12 Front Rack Lunges (135/95; 110/80; 85/60; 65/45)

Long Conditioning

21-15-9 reps of:

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

  Pull-ups; 12-9-6 Pull-ups; Kips+Ring Rows; Ring Rows

Straight into

15-12-9 reps of:

  Thrusters (115/80; 95/65; 75/50; 55/35)

  Chest-to-bar pull-ups; 8-6-4 Chest-to-bar; Kips+Ring Rows; Ring Rows

Straight into

12-9-6 reps of:

  Thrusters (135/95; 110/80; 85/60; 65/45)

  Bar muscle-ups; Jumping Bar Muscle-ups; Ring Row into Jumping Dip; Ring Rows

Medium Conditioning

Run 1.5 Miles (2400m); Run 1 Mile (1600m)

Short Conditioning

3 Rounds

7 Squat Snatches (115/80; 95/65; 75/50; 55/35)

35 Double Unders; 18 Double Unders; 35 Single Unders; 18 Single Unders

Sprint Conditioning

8 Ring Muscle-ups; Jumping Ring Muscle-ups; Ring Row into Jumping Dip; Ring Rows into Dip Bottom

40 Overhead Squats (75/55; 65/45; 50/35; 35/25)

Squat

1)EMOM 10 Min

5 Back Squats @ 60%

Focus on technique and speed out of bottom

2) 1 RM Front Squat

Clean and Jerk

 

 

Every 1:30 for 12 Min (9 Rounds)

1 Clean and jerk at 85% 1 RM

Snatch

4×1 hang snatch

Start at 75% and work up

4×1 snatch

Start at 85% and work up

Deadlift

a) Work up to heavy snatch grip deadlift triple

b) Work up to heavy snatch grip deadlift single

Gymnastics Skill

For 15 Minutes:

Progress steadily through the movements you can:

7-10 Ring Kips (Arch to Hollow)

5-7 Ring Pull-ups; Ring Rows

5-7 Ring Toes-to-bar; Ring Knee Raises

3-5 Ring Muscle-ups; Jumping Ring Muscle-ups; Ring Row to Bottom of Dip to Jumping Dip

Not for time

Focus on technique

Upper Body Conditioning

3 Rounds

8 Ring Dips; 4 Ring Dips; Jumping Ring Dips; Box Supported Ring Dips

8 Handstand Push-ups; 8 Sec. Handstand Hold+8 Push-ups; 8 Sec. Headstand Hold+8 Push-ups; 8 Kneeling Push-ups

12 Strict Presses (95/65; 80/55; 65/45; 50/35)

12 Push-ups; 8 Push-ups; 4 Push-ups; 12 Kneeling Push-ups

Midline Conditioning

100 Ab-mat Sit-ups; 80 Ab-mat Sit-ups; 60 Ab-mat Sit-ups; 40 Ab-mat Sit-ups

50 Toes-to-bar; 25 Toes-to-bar; 50 Knee Raises; 25 Knee Raises

2:00 in Plank; 1:30 in Plank; 1:00 in Plank; :30 in Plank

Endurance Conditioning

“Murph”

1 Mile Run; 800 m Run

100 Pull-ups; 50 Pull-ups; 50 Kips+100 Ring Rows; 100 Ring Rows

200 Push-ups; 100 Push-ups; 200 Kneeling Push-ups; 100 Kneeling Push-ups

300 Air Squats; 200 Air Squats; 100 Air Squats

1 Mile Run; 800 m Run

Must begin and end with the 1 mile/800 m run but everything in between can be partitioned however.

Long Conditioning

25 Min AMRAP

4 Ring Muscle-ups; 4 Jumping Ring Muscle-ups; 4 Ring Rows into Jumping Dip into Dip Descent; 4 Ring Rows into Jumping Dip

16 Box Jumps (24/20; 20/16); 8 Box Jumps (20/16); 16 Step-ups (20/16)

4 Deadlifts (275/185; 225/155; 185/125; 135/95)

16 Wall Balls (20/14; 14/10; 10/6); 8 Wall Balls (10/6)

Sprint Conditioning

“Grace”

30 Clean and Jerks (135/95; 110/80; 95/65; 70/45)

Barbell

1)5×3 Back Squat

Start at 75% of 1 RM and work up

2) 5×3 Touch and Go Power Clean and Jerk

Start at 65% of 1 RM and work up

3a) Work up to heavy deadlift triple

3b) Work up to heavy deadlift single

Gymnastics Skill

For 15 Minutes:

Progress steadily through the movements you can:

3-5 Kips

3-5 Kipping Pull-ups

3-5 Butterfly Pull-ups

3-5 Kipping Chest-to-bar

3-5 Butterfly Chest-to-bar

3-5 Bar Muscle-ups

3-5 Toes-to-bar

Not for time

Focus on technique

Jumping

Max Broad Jump

Take 3-5 attempts

Start standing behind a marking, jump off two feet, land on two feet, and measure distance from your starting marking to where your heels landed

1)Conditioning

6 Rounds

4 Strict Pull-ups; 2 Strict Pull-ups; 4 Ring Rows; 2 Ring Rows

6 Burpees; 3 Burpees

8 Snatches (75/55; 65/45; 50/35; 40/25)

2) Strength

5×3 Touch and Go Power Snatch

Start at 65% of Snatch 1 RM and work up

3) Conditioning (Extra Credit)

Tabata Toes to bar; Knee Raises

1)Conditioning

5 Rounds

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

12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips+Descents; 12 Jumping Ring Dips

2) Strength

a) Work up to a heavy (behind the neck) strict press triple

b) Work up to a heavy strict press triple

3) Interval

4 Rounds

12 Kettlebell Swings (53/35; 44/26; 35/18)

12 KB Goblet Lunges (53/35; 44/26; 35/18)

Rest 1:00

1)Conditioning

Run 5000m

 

2) Strength

3×1 Clean+Jerk above 80% 1 RM

3×1 Clean+Jerk above 90% 1 RM

Complete within 18:00

1)Conditioning (Benchmark)

“Bradshaw”

10 rounds for time of:
3 Handstand Push-ups; 3 sec. Handstand hold+3 Push-ups; 3 sec. Headstand hold+3 push-ups; 3 push-ups; 3 kneeling push-ups
6 Deadlifts (225/155; 185/125; 145/100; 105/75)
12 Pull-ups; 6 Pull-ups; 6 Arch to hollows+12 Ring Rows; 12 Ring Rows
24 Double Unders; 12 Double Unders; 24 Single Unders; 12 Single Unders

2) Strength

5×1 Snatch Balance start at 80% of 1 RM Snatch and climb

Use rack

1)Conditioning

12-9-6

Handstand Push-ups; Downward Dog Push-ups; Dive Bombers; 6-5-4 Dive Bombers

Ring Dips; 6-5-4 Ring Dips; Jumping Ring Dips+Descents; Jumping Ring Dips

Push-ups; 6-5-4 Push-ups; Kneeling Push-ups; 6-5-4 Kneeling Push-ups

2) Strength

Back Squats

a. Work up to a heavy set of 6

b. Work up to heavy set of 3

3) Conditioning (Extra Credit)

Tabata Chest-to-bar Pull-ups; Tabata Pull-ups; Tabata Alternate Between Arch to Hollows (Sets 1, 3, 5, 7) and Ring Rows (Sets 2, 4, 6, 8); Ring Rows

1)Conditioning

5 Rounds

10 Shoulder to Overhead (135/95; 115/80; 95/65; 70/50)

20 Pistols; 20 Pistols Standing on Box; 20 Pistols Sitting on Box; 20 Step-ups

2) Strength

a) EMOM 6 min

1 Hang Squat Snatch @ 70% 1 RM

b) EMOM 6 min

1 Squat Snatch @ 80% 1 RM

3) Conditioning (Extra Credit)

3 Rounds

5 Ring Muscle-ups; 5 Jumping Ring Muscle-ups; 5 Ring Rows to Bottom of Dip; 5 Ring Rows

Rest 30 sec

Sprint 100m

Rest 30 sec

Sprint 100m

Rest 30 sec

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

Rest 30 Sec

1)Conditioning

4 Rounds

14 KB Thrusters* (53/35; 44/26; 35/18)

14 Toes-to-bar; 7 Toes-to-bar; 14 Knee Raises; 7 Knee Raises

14 Box Jump Overs (24/20; 20/16); 14 Box Step Overs (24/20; 20/16)

*7 per arm

2) Conditioning

3 Rounds

6 Vertical Leaps* (24”/16”; 20”/13”; 16”/10”; 12”/8”)

12 Snatches (95/65; 80/55; 65/45; 50/35)  

36’ handstand walk; 36 Handstand “steps” against the wall; 36 Handstand “steps” with toes on box; 36 Handstand “steps” in downward dog

*Set rings to appropriate height when standing with both hands extended overhead.  Can jump off two feet or one.  Must touch ring with both hands to complete rep.

3) Conditioning

5 minutes on AirDyne for distance

1)Conditioning

5 Rounds

3 Strict Handstand Push-ups; 3 Handstand Push-ups; 3 Sec. Handstand Hold+3 Push-ups; 3 Push-ups

6 Strict Pull-ups; 3 Strict Pull-ups; 6 Banded Strict Pull-ups; 3 Banded Strict Pull-ups

12 Kettlebell Snatches* (53/35; 44/26; 35/18)

*6 per arm

2) Strength

3×1 Hang Squat Clean+Split Jerk+Touch and Go Squat Clean above 75% 1 RM

3×1 Hang Squat Clean+Split Jerk+Touch and Go Squat Clean above 85% 1 RM

Complete within 15:00

3) Interval (Extra Credit)

3 Rounds

15 Front Squats (135/95; 110/80; 85/65; 65/45)

30 Ab-mat Sit-ups; 20 Ab-mat Sit-ups; 10 Ab-mat Sit-ups

45 Double Unders; 20 Double Unders; 45 Single Unders; 20 Single Unders

Rest 1:00