1)Conditioning
5 Rounds
12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips and Descents; 12 Jumping Ring Dips
12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 12 Jumping/Banded Chest-to-bar Pull-ups; 6 Jumping/Banded Chest-to-bar Pull-ups
12 Deadlifts (185/125; 155/105; 125/85; 95/65)
2) Strength
5×3 Overhead Squats
Start @ 80% of Snatch 1 RM and climb
Complete in 15:00
Use Rack
3) Conditioning
Run 800m; 600m; 400m
Rest 2:00
Run 400m; 300m; 200m
Rest 1:30
Run 200m
1)Conditioning
2 Rounds
20 Handstand Push-ups; 20 Sec. of Handstand Holds+20 Push-ups; 20 Push-ups; 20 Kneeling Push-ups
40 Kettlebell Swings (53/35; 44/26; 35/18)
40 KB Goblet Squats (53/35; 44/26; 35/18)
2) Strength
EMOM 8 Min
2 Back Squats @ 75% 1 RM
Focus on speed out of the bottom of the squat
Go straight into #3 after 8th minute
3) Conditioning
50 Push-ups; 35 Push-ups; 20 Push-ups; 35 Kneeling Push-ups
100 Air Squats; 80 Air Squats; 60 Air Squats; 40 Air Squats
0:00-12:00
Warm up w/ dynamic stretching and foundational movements
Set up and warm up snatch with empty bar
12:00-27:00
1)Strength (benchmark)
15 Minutes to go for 1 RM Snatch
Bar starts empty at 12:00
27:00-37:00
Stretch for at least 5 minutes
Set up and warm up next workout
37:00-49:00
2) Conditioning
12 Min AMRAP
1-2-3-4-5-so on Ring Muscle-ups; Jumping Ring Muscle-ups; Jumping/banded Chest-to-bar Pull-ups; Jumping/banded Pull-ups
2-4-6-8-10-so on Power Cleans (use 80% of 1 RM Snatch)
3-6-9-12-15-so on Box Jumps (24/20; 20/16) Step Ups (24/20; 20/16)
49:00-60:00
Cool Down
Clean up
Spend at least 6 minutes stretching
0:00-12:00
Warm up w/ dynamic stretching and foundational movements
Set up and warm up first workout
12:00-18:00
1)Conditioning (Benchmark)
“Fran”
21-15-9
Thrusters (95/65; 80/55; 65/45; 50/35)
Pull-ups; 12-9-6 Pull-ups; Jumping/banded Pull-ups; 12-9-6 Jumping/banded Pull-ups
6:00 time cap
18:00-32:00
Stretch for at least 5 minutes
Set up and warm up next workout
32:00-44:00
2) Conditioning
AMRAP 12 Min
24 Burpees; 20 Burpees; 16 Burpees; 12 Burpees
48 Double Unders; 24 Double Unders; 48 Single Unders; 24 Single Unders
44:00-60:00
Cool Down
Clean up
Spend at least 10 minutes stretching
0:00-12:00
Warm up w/ dynamic stretching and foundational movements
Set up and warm up first workout
12:00-22:00
1)Conditioning
10 Min AMRAP
12 Toes to Bar; 6 Toes to Bar; 12 Knee Raises; 6 Knee Raises
12 Kettlebell Snatches* (53/35; 44/26; 35/18)
24 Wall Balls (20/14; 14/10; 10/6)
*6 per arm
22:00-24:00
Rest 2 minutes
24:00-28:00
2) Conditioning
Run 800m; 600m; 400m
4:00 Time Cap
28:00-35:00
Stretch for at least 5 minutes and warm up with only an empty bar
35:00-50:00
3) Strength (Benchmark)
Go for 1 RM Clean and Jerk*
*Bar must start empty at 35:00–15 minutes to find max.
50:00-60:00
Cool Down
Clean up
Spend at least 5 minutes stretching
0:00-12:00
Warm up w/ dynamic stretching and foundational movements
Set up first workout
Warm up movements in conditioning
12:00-28:00
1)Conditioning
16 Min AMRAP
18 Pistols; 18 Pistols standing on box; 18 Pistols Sitting on box; 9 Pistols Sitting on box
12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips; 6 Jumping Ring Dips
6 Bar Muscle-ups; 6 Jumping Bar Muscle-ups; 6 Jumping/Banded Chest-to-bar Pull-ups; 6 Jumping/Banded Pull-ups
28:00-40:00
Stretch for a minimum of 5 minutes
Set up and warm up back squat
40:00-50:00
2) Strength
In 10 minutes complete 10 back squat reps. Score is the total weight lifted over the 10 reps.
50:00-60:00
Cool Down
Clean up
Spend at least 5 minutes stretching
0:00-12:00
Warm up w/ dynamic stretching and foundational movements
Set up and warm up first workout
12:00-24:00
1)Conditioning
AMRAP 12 Min
9 Burpees; 6 Burpees; 3 Burpees
6 Handstand Push-ups; 6 sec. Handstand hold+6 Push-ups; 6 Push-ups; 6 Kneeling Push-ups
3 Ring Muscle-ups; 3 Jumping Ring Muscle-ups; 3 Jumping/Banded Chest-to-bar Pull-ups; 3 Jumping/Banded Pull-ups
24:00-34:00
Spend at least 5 minutes stretching
Warm-up and set-up next workout
34:00-46:00
2) Conditioning
AMRAP 12 Min
9 Front Squats (155/105; 130/90; 105/70; 80/55)
6 Hang Power Cleans (155/105; 130/90; 105/70; 80/55)
3 Power Snatches (155/105; 130/90; 105/70; 80/55)
46:00-60:00
Cool Down
Clean up
Spend at least 9 minutes stretching
0:00-12:00
Warm up w/ dynamic stretching and foundational movements
Set up and warm up first workout
12:00-24:00
1)Conditioning (Benchmark)
“Helen”
3 Rounds
400m Run; 200m Run
21 Kettlebell Swings (53/35; 44/26; 35/18)
12 Pull-ups; 6 Pull-ups; 12 Banded/Jumping Pull-ups; 6 Banded/Jumping Pull-ups
12:00 Cap
24:00-34:00
Stretch for at least 5 minutes
Set up and warm up to 80% snatch
34:00-44:00
2) Strength
EMOM 10 Min
1 Snatch @ 80% 1 RM
44:00-48:00
3) Conditioning
120 Double Unders; 60 Double Unders; 120 Single Unders; 60 Single Unders
12 Power Cleans (use the weight used for the snatch)
4:00 time cap
48:00-60:00
Cool Down
Clean up
Spend at least 7 minutes stretching
0:00-15:00
Warm up w/ dynamic stretching and foundational movements
Set up and warm up first workout
15:00-27:00
1)Conditioning
6 Rounds
12 Overhead Squats (95/65; 80/55; 65/45; 50/35)
12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 6 Pull-ups; 6 Jumping/Banded Pull-ups
12:00 time cap
If you do not finish, enter Cap+# of reps remaining
27:00-32:00
Stretch for 5 minutes
32:00-37:00
Set up and warm up next workout
37:00-47:00
2) Strength
AMRAP 10 Min
6 Strict Presses** (95/65; 80/55; 65/45; 50/35)
6 Strict Pull-ups; 3 Strict Pull-ups; 6 Strict Banded Pull-ups; 3 Strict Banded Pull-ups
*Males add 10 lbs each round, females add 5 lbs each round
*No rack
47:00-60:00
Cool Down
Clean up
Spend at least 8 minutes stretching
0:00-15:00
Warm up w/ dynamic stretching and foundational movements (squats, burpees, kips, barbell practice)
Set up and warm up first workout
15:00-23:00
1) Conditioning
8 Min AMRAP
9 Handstand Push-ups; 9 Sec. Handstand Hold+9 Push-ups; 9 Push-ups; 9 Kneeling Push-ups
9 Box Jumps (30/24; 24/20; 20/16); 9 Step-ups (20/16)
23:00-28:00
Stretch for 5 minutes
28:00-33:00
Warm up to 80% of Clean and Jerk Max
33:00-43:00
2) Strength
10 Min EMOM
1 Squat Clean+1 Split Jerk @ 80% 1 RM
43:00-44:00
3) Barbell Conditioning
Front Squat the weight used in workout #2 for AMRAP in 1 min
44:00-60:00
Cool Down
Clean up
Spend at least 10 minutes stretching
320 Gym 