320 Gym

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

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