320 Gym

Endurance Conditioning (Volume=3)

“The Don”–Benchmark

66 Deadlifts (110/75; 95/65; 75/55; 55/40)
66 Box Jumps (24/20; 20/16); 33 Box Jumps (20/16)
66 Kettlebell Swings (53/35; 44/26; 35/18)
66 Knees To Elbow; 33 Knees to Elbow; 66 Knee Raises; 33 Knee Raises
66 Ab-mat Sit-ups; 44 Ab-mat Sit-ups; 33 Ab-mat Sit-ups
66 Pull-ups; 33 Pull-ups; 66 Kips+33 Ring Rows; 33 Ring Rows
66 Thrusters (55/40; 50/35; 45/35)
66 Wall Balls (20/14; 14/10; 10/6)
66 Burpees; 44 Burpees; 33 Burpees
66 Double Unders; 33 Double Unders; 66 Single Unders; 33 Single Unders

Long Conditioning (Volume=2)

AMRAP 18 Min

6 Ring Muscle-ups; 6 Jumping Muscle-ups; 6 Ring Rows into Jumping Dip; 6 Ring Rows into Bottom of Dip

12 Handstand Push-ups; 6 Handstand Push-ups; 6 sec. Handstand Hold+6 Push-ups; 6 Push-ups

Run 400m; Run 200m

Medium Conditioning (Volume=2)

Open 14.5/16.5–Benchmark

21-18-15-12-9-6-3

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

Bar-Facing Burpees; 14-12-10-8-6-4-2 Bar-Facing Burpees

Pick a level you can finish between 10:00 and 16:00

Short Conditioning (Volume=1)

“DT”–Benchmark

5 Rounds

12 Deadlifts (155/105; 135/95; 105/80; 80/55)

9 Hang Power Cleans (155/105; 135/95; 105/80; 80/55)

6 Push Jerks (155/105; 135/95; 105/80; 80/55)

Pick a level that allows you to finish between 5:00 and 8:00

Sprint Conditioning (Volume=1)

3x400m

Rest 2:00 between intervals

Back Squat (Volume=1)

3×10 Back Squat

Start at 65% of 1 RM and move up

Treat the last set like a max

Snatch (Volume=1)

Every 1:30 for 7 Rounds

1 Squat Snatch @ 70% 1 RM

Pause 3 seconds just below the knee

Pause 3 seconds at mid thigh

Pause 3 seconds in the squat

Clean and Jerk (Volume=1)

Every 2:30 for 5 Rounds

5 Squat Clean and Split Jerks @ 50% 1 RM

Pause 3 seconds in the squat

Pause 3 seconds in the split

Touch and go or drop and reset

Deadlift (Volume=1)

Every 3 minutes for 4 rounds

10 Deadlifts @ 45% 1 RM

Pause 3 seconds just below the knee

Front Squat (Volume=1)

Every 1:30 for 7 Rounds

2 Front Squats @ 75% 1 RM

Complete each rep as explosively as possible

Press Conditioning (Volume=1)

60 Push-ups; 30 Push-ups; 60 Kneeling Push-ups; 30 Kneeling Push-ups

60 Strict Presses (75/55; 65/50; 55/40; 45/35)

Pull Conditioning (Volume=1)

70 Strict Pull-ups; 35 Strict Pull-ups; 70 Ring Rows; 35 Ring Rows

Midline Conditioning (Volume=1)

3 Rounds

30 Ab-mat Sit-ups; 15 Ab-mat Sit-ups

1:00 Plank; :45 Plank; :30 Plank

Leg Conditioning (Volume=1)

5 Rounds

12 Box Jumps (24/20; 20/16); 12 Step-ups (24/20; 20/16)

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box

Grip Conditioning (Volume=1)

400m KB Farmer’s Carry (53/35; 44/26; 35/18)

200m Plate Farmer’s Carry (35/25; 25/15; 15/10)

Posterior Conditioning (Volume=1)

3 Rounds

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

20 Supermans; 15 Supermans; 10 Supermans

Gymnastics Skill (Volume=1)

For 15 Minutes:

Progress steadily through the movements you can for multiple rounds:

8-10 Kips

4-6 Toes-to-bar

4-6 Kipping Pull-ups

4-6 Butterfly Pull-ups

3-5 Kipping Chest-to-bar

3-5 Butterfly Chest-to-bar

2-4 Bar Muscle-ups

Not for time

Focus on technique

Endurance Conditioning (Volume=3)

Run 5 Miles; Run 4 Miles; Run 5k

Pick distance that will take you 35-45 minutes to complete

Long Conditioning (Volume=2)

AMRAP 24 Min

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

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

48’ Handstand Walk; 24 Handstand Steps Against Wall; 24 Handstand Steps on Box; 24 Handstand Steps in Downward Dog

Medium Conditioning (Volume=1)

Open 13.2 (Benchmark)

AMRAP 10 Min

5 Shoulder-to-Overhead (115/75; 95/65; 75/55; 55/40)

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

15 Box Jumps (24/20; 20/16); 15 Step-ups (24/20; 20/16)

Short Conditioning (Volume=1)

5 Rounds

15 Snatches (75/55; 65/45; 55/35; 45/35)

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

Pick a level that allows you to finish between 4:00 and 7:00

Sprint Conditioning (Volume=1)

10 Front Squats (185/125; 155/105; 125/85; 95/65)

30 Toes-to-bar; 15 Toes-to-bar; 30 Knee Raises; 15 Knee Raises

Run 200m

Pick a level that allows you to finish between 2:00 and 4:00

Back Squat (Volume=1)

Every 2 min for 7 Rounds

5 Back Squats @ 60%

Complete each 5 rep set as fast as possible with good form

Snatch (Volume=1)

3×10 Touch and Go Power Snatches    

Start at 60% 1 RM and work up

Clean and Jerk (Volume=1)

EMOM 10 Min        

2 Squat Cleans @ 60% 1 RM

Drop and reset each rep

Be as fast as possible with good form in each rep

Shoulder to Overhead (Volume=1)

5×5 Push Jerks       

Start @ 70% of 1 RM and work up

Overhead Squat (Volume=1)

Every 2 Minutes for 5 rounds        

10 Overhead Squats @ 50% Snatch Max

Use rack

Complete each 10 reps as fast as possible with good form

Press Conditioning (Volume=1)

3 Rounds

6 Strict Handstand Push-ups; 3 Strict Handstand Push-ups; 6 Handstand Push-ups on Box; 3 Handstand Push-ups in Downward Dog

9 Bench Press (155/105; 135/95; 105/70; 75/55)

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

Pull Conditioning (Volume=1)

4 Rounds

6 Strict Pull-ups; 3 Strict Pull-ups; 6 Strict Ring Rows; 3 Strict Ring Rows

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

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

Midline Conditioning (Volume=1)

4 Rounds

10 Strict Toes-to-bar; 5 Strict Toes-to-bar; 10 Strict Leg Raises*; 5 Strict Leg Raises*

20 Ab-mat Sit-ups; 15 Ab-mat Sit-ups; 10 Ab-mat Sit-ups

*Legs reach parallel to ground

Leg Conditioning (Volume=1)

4 Rounds

10 Pistols; 10 Pistols Standing on Box; 10 Pistols Sitting on Box

10 Goblet Step-ups (Weight=53/35; 44/26; 35/18) (Box Height=30/24; 24/20; 20/16)

10 Goblet Squats (53/35; 44/26; 35/18)

Grip Conditioning (Volume=1)

3 rounds

200m Farmer’s Carry (53/35; 44/26; 35/18)

30 sec. Pull-up Bar Hang; 20 sec. Pull-up Bar Hang; 10 Sec. Pull-up Bar Hang

30 sec. Deadlift Hold (225/155; 185/125; 155/105; 115/80)

Gymnastics Skill (Volume=1)

For 15 Minutes:

Progress steadily through the movements you can for multiple rounds:

20 Sec. Handstand Hold Against Wall; 20 Sec. Headstand Hold Against Wall

20 Sec. Freestanding Handstand Hold; 20 Sec. Freestanding Headstand Hold

20 Sec. Ring Handstand Hold; 20 Sec Ring Plank Hold

3-5 Straddle into Handstand; 3-5 Straddle into Headstand

3-5 Pike into Handstand; 3-5 Pike into Headstand

Not for time

Focus on technique

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