320 Gym

0:00-15:00

Warm up w/ dynamic stretching and foundational movements

Set up first workout

Warm up movements in first workout

15:00-30:00

1) Conditioning

15 Min AMRAP

8 Thrusters (115/80; 95/65; 75/55; 55/40)

12 Pull-ups; 6 Pull-ups; 12 Jumping/banded Pull-ups; 6 Jumping/banded pull-ups

36 Double Unders; 18 Double Unders; 36 Single Unders; 18 Single Unders

30:00-40:00

Stretch for a minimum of 5 minutes

Set up and warm up next workout

40:00-50:00

2) Conditioning

10 Min AMRAP

3 Deadlifts* (225/135; 185/110; 145/85; 105/60)

3 Bar Muscle-ups; Jumping Bar Muscle-ups; Jumping/banded Chest-to-bar Pull-ups; Jumping/banded Pull-ups

*Males add 20 pounds each round, females add 10 pounds each round

For example, a black level male will perform 3 deadlifts at 225, add 20 pounds, perform 3 reps at 245, add 20 pounds, perform 3 reps at 265, and continue this pattern until time expires.

50:00-60:00

Cool Down

Clean up

Spend at least 5 minutes stretching

1) Conditioning

6 Rounds

4 Squat Snatches* (135/95; 115/80; 95/65; 70/50)

6 Handstand Push-ups; 6 sec. Handstand hold+6 Push-ups; 6 Push-ups; 6 kneeling push-ups

8 Bar-facing Burpees; 4 Bar-facing Burpees

*You can power snatch and then overhead squat if necessary

2) Strength

a) 5 RM Back Squat

We’ll find a 5 rep max every week for a few weeks

The last 5 RM was on 6/1/16

b) Max reps at 80% 5 RM Back Squat in a minute

Use rack

3) Conditioning (Extra Credit)

50 Pull-ups; 25 Pull-ups; 50 Jumping/banded Pull-ups; 25 Jumping/banded Pull-ups

100 Air Squats; 75 Air Squats; 50 Air Squats

1) Conditioning

a) “Heavy Grace”

30 Clean and Jerks @ 80% of 1 RM

Rest 5 Min

b) 30 Ring Muscle-ups; 15 Ring Muscle-ups; 30 Jumping Ring Muscle-ups; 30 Jumping Chest-to-bar pull-ups

2) Strength

4×1 Hang Snatch (above knee) 80% and above

4×1 Snatch 90% and above

3) Conditioning (Extra Credit)

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

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

1) Conditioning

4 Rounds

10 Overhead Squats (115/80; 95/65; 75/55; 60/40)

20 Push-ups; 10 Push-ups; 5 Push-ups; 10 Kneeling Push-ups

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

2) Strength

a. Work up to heavy front squat double

b. EMOM for 5 min 2 Front Squats at 90% of heavy double

3) Conditioning (Extra Credit)

25 Strict Pull-ups; 12 Strict Pull-ups; 25 Banded Strict Pull-ups; 12 Banded Strict Pull-ups

50 AirDyne Calories; 30 AirDyne Calories

100 Ab-mat Sit-ups; 75 Ab-mat Sit-ups; 50 Ab-mat Sit-ups

1) Conditioning

4 Rounds

10 Front Squats* (135/95; 115/80; 95/65; 70/50)

20 Deadlifts (135/95; 115/80; 95/65; 70/50)

*No rack

Rest 5 Min

4 Rounds

10 Handstand Push-ups; 10 sec. Handstand hold or 1 wall walk+10 Push-ups; 10 Push-ups; 5 Push-ups

20 Pistols; 20 Pistols standing on box; 20 Pistols sitting on box; 10 Pistols sitting on box

2) Strength

3×1 Hang Clean and Jerk 80% and above

3×1 Clean and Jerk 90% and above

3) Partner Conditioning (Extra Credit)

As a team accumulate:

40 Ring Muscle-ups; 40 Jumping Ring Muscle-ups; 40 Jumping Chest-to-bar; 40 Jumping Pull-ups

and

2400m of running; 1600m of running

Both can be doing the same movement at the same time, or 1 can be doing one movement and 1 can be doing the other

1) Conditioning

60 Chest-to-bar Pull-ups; 60 Pull-ups; 30 Pull-ups; 60 Jumping/banded Pull-ups

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

60 Box Jumps (24/20; 20/16); 60 Step-ups (24/20; 20/16)

60 Shoulder-to-overhead (95/65; 80/55; 65/45; 50/35)

2) Conditioning

Work up to heavy set of 5 push jerks

Work up to heavy set of 3 push jerks*

*From the ground, try not to stand with bar on shoulders for too long

3) Conditioning (Extra Credit)

Partner workout

100 Wall Balls (20/14; 14/10; 10/6) as a team

1 partner does wall balls while the other partner holds a handstand/plank, partners can switch at any time

1) Conditioning

5 Rounds

6 Hang Power Cleans (185/125; 155/105; 125/85; 95/65)

6 Bar Muscle-ups; 6 Jumping Bar Muscle-ups; 6 Jumping Chest-to-bar Pull-ups; 6 Jumping Pull-ups

2) Strength

5 RM Back Squat

We’ll find a 5 rep max every week for a few weeks

3) Conditioning (Extra Credit)

4 Rounds

4 Strict Handstand Push-ups; 4 Handstand Push-ups; 8 sec. Handstand hold+8 Push-ups; 4 Push-ups

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

1) Conditioning (Benchmark)

“Murph”

1 Mile Run; 800 m Run

100 Pull-ups; 50 Pull-ups; 100 Pull-ups (banded); 50 Pull-ups (banded)

200 Push-ups; 150 Push-ups; 100 Push-ups; 50 Push-ups

300 Air Squats; 225 Air Squats; 175 Air Squats; 125 Air Squats

1 Mile Run; 800 m Run

2) Strength (Extra Credit)

3×1 Hang Snatch (above knee) 80% and above

3×1 Snatch 90% and above

1) Conditioning

4 Rounds

5 Overhead Squats (155/105; 130/90; 105/75; 80/55)

10 Bar-over Burpees; 5 Bar-over Burpees

15 Toes-to-bar; 7 Toes-to-bar; 15 Knee Raises; 7 Knee Raises

2) Conditioning

4 Rounds

8 Strict Pull-ups; 4 Strict Pull-ups; 8 Banded Strict Pull-ups; 4 Banded Strict Pull-ups

8 Handstand Push-ups; 4 Handstand Push-ups; 8 sec. Handstand Hold+8 Push-ups; 8 Push-ups

16 Kettlebell Snatches* (53/35; 44/26; 35/18); 8 Kettlebell Snatches (35/18)

*½ of reps per arm

3) Interval (Extra Credit)

4 Rounds

1 Min AirDyne for Calories

1 Min Rest

Record Calories Per Round

1) Conditioning

4 Rounds

6 Ring Muscle-ups; 6 Jumping Ring Muscle-ups; 6 Jumping/banded chest-to-bar Pull-ups; 6 Jumping/banded Pull-ups

18 Goblet Squats (53/35; 44/26; 35/18); 12 Goblet Squats (35/18)

400m Run; 200m Run

2) Strength

Work up to a heavy power clean+push jerk

Work up to a heavy squat clean+split jerk

3) Interval (Extra Credit)

3 Rounds

15 Hang Snatches (75/55; 65/45; 50/35; 40/30)

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

Rest 1 min

4) Accessory

Max Handstand Hold; Max Plank Hold