1) Conditioning
6 Rounds
9 Thrusters (115/80; 95/65; 75/50; 55/35)
9 Burpee Box Jumps (24/20; 20/16); 5 Burpee Box Jumps (24/20; 20/16)
2) Conditioning
5 RM Back Squat
We’ll find a 5 rep max every Friday for several weeks
3) Conditioning (Extra Credit)
21-15-9
Toes-to-bar; 12-9-6 Toes-to-bar; Knee Raises; 12-9-6 Knee Raises
Kettlebell Swings (53/35; 44/26; 35/18)
1) Conditioning
6 Rounds
4 Bar Muscle-ups; 4 Jumping Bar Muscle-ups; 4 Jumping Chest-to-bar Pull-ups; 4 Jumping Pull-ups
8 Hang Power Cleans (135/95; 115/80; 95/65; 70/50)
12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 6 Pistols Sitting on Box
2) Strength
Tabata Strict Pull-ups
3) Conditioning (Extra Credit)
0:00-2:00 Max Calories on AirDyne
2:00-4:00 Max Handstand Push-ups; Max Push-ups
4:00-6:00 Max Deadlifts (155/105; 135/95; 105/80; 80/55)
Record 3 different scores
1) Conditioning
4 Rounds
18 Push-ups; 12 Push-ups; 9 Push-ups; 6 Push-ups
18 Overhead Squats (95/65; 80/55; 65/45; 50/35)
36 Double Unders; 18 Double Unders; 36 Single Unders; 18 Single Unders
2) Strength
3×1 High Hang Snatch (pockets) 65% and above
3×1 Hang Snatch (above knee) 75% and above
3×1 Snatch 85% and above
3) Conditioning (Extra Credit)
4 Rounds
8 Chest-to-bar Pull-ups; 4 Chest-to-bar Pull-ups; 4 Pull-ups; 8 Jumping/Banded Pull-ups
8 Box Jump Overs (30/24; 24/20; 20/16); 8 Step Overs (20/16)
1) Conditioning
a) AMRAP 7 Min
1-2-3-4-5-so on
Clusters* (155/105; 135/95; 105/80; 75/55)
Power Snatches (155/105; 135/95; 105/80; 75/55)
*Squat clean into thruster
Rest 5 min
b) AMRAP 7 Min
1-2-3-4-5-so on
Strict Handstand Push-ups; Handstand Push-ups; Handstand Hold (number of seconds=number of reps)+Push-ups; Push-ups
Ring Muscle-ups; Jumping Ring Muscle-ups; Jumping Chest-to-bar; Jumping Pull-ups
2) Conditioning
100 Wall Balls (20/14; 14/10; 10/6)
50 Pull-ups; 25 Pull-ups; 50 Jumping/banded Pull-ups; 25 Jumping/banded Pull-ups
1) Conditioning
8 Rounds
8 Toes-to-bar; 4 Toes-to-bar; 8 Knee Raises; 4 Knee Raises
8 Deadlifts (275/185; 225/155; 185/125; 135/95)
2) Strength
4×1 Clean and Jerk 65-80%
Focus on speed
4×1 Clean and Jerk 80%+
Work up to as heavy as possible
3) Conditioning (Extra Credit)
12 Ring Muscle-ups; 6 Ring Muscle-ups; 12 Jumping Ring Muscle-ups; 12 Jumping Pull-ups
18 Handstand Push-ups; 18 sec. handstand hold+18 Push-ups; 18 Push-ups; 9 Push-ups
24 Snatches (115/80; 95/65; 75/55; 55/40)
1) Strength (Benchmark)
1 RM Back Squat
2) Gymnastics (Benchmark)
Max Pull-ups
3) Conditioning
24-18-12-6
Front Squats (135/95; 115/80; 95/65; 70/50)
Chest-to-bar Pull-ups; Pull-ups; Jumping Chest-to-bar; Jumping Pull-ups
4) Conditioning (Extra Credit)
4 Rounds
14 Shoulder to overhead (115/80; 95/65; 75/55; 55/40)
7 Box Jumps (30/24; 24/20; 20/16); 7 Step-ups (20/16)
1) Conditioning
3 Rounds
30 KB Swings (53/35; 44/26; 35/18)
30 KB Thrusters* (53/35; 44/26; 35/18)
400m run; 200m run
*15 per arm
2) Strength
Work up to heavy triple deadlift
3×3 Pause Deadlifts**
*Pause at 2-4 inches off the ground for a count of 3
*Use 60% of heavy triple
3) Interval (Extra Credit)
3 Rounds
20 Push-ups; 10 Push-ups; 5 Push-ups
40 Double Unders; 20 Double Unders; 40 Single Unders; 20 Single Unders
Rest 1:30
1) Conditioning
5 Rounds
6 Handstand Push-ups; 10 sec. Handstand hold+6 Push-ups; 12 Push-ups; 6 Push-ups
12 Pull-ups; 6 Pull-ups; 12 Jumping/Banded Pull-ups; 6 Jumping/Banded Pull-ups
18 Power Cleans (95/65; 80/55; 65/45; 50/35)
2) Strength
5×3 Snatch
Start @ 60% 1 RM
Only work up after a perfect set
Drop and reset each rep
3) Conditioning (Extra Credit)
4 Rounds
12 Wall Balls (20/14; 14/10; 10/6)
30 Sec. Handstand Hold; 15 Sec. Handstand Hold; 30 Sec. Plank Hold; 15 Sec. Plank Hold
1) Conditioning (Benchmark)
Open 11.4
AMRAP 10 min
60 Bar-facing Burpees; 45 Bar-facing Burpees; 30 Bar-facing Burpees
30 Overhead Squats (120/90; 100/75; 80/60; 60/45)
10 Ring Muscle-ups; 10 Jumping Ring Muscle-ups; 10 Jumping Chest-to-bar+10 Jumping Ring Dips; 10 Jumping Pull-ups
2) Conditioning
4 Rounds
10 Back Squats (185/125; 155/105; 125/85; 95/65)
10 Toes-to-bar; 5 Toes-to-bar; 10 Knee Raises; 5 Knee Raises
1) Conditioning
7 Rounds
7 Power Snatches (95/65; 80/55; 65/45; 50/35)
7 Chest-to-bar Pull-ups; 7 Pull-ups; 7 Jumping/banded Chest-to-bar; 7 Jumping/banded pull-ups
2) Strength
20 Reps Back Squat @ 60% 1 RM+30 lbs, or 5 lbs more than you did last time.
Do all 20 reps unbroken. You can stand with the bar on your back, but try not to wait too long.
Last 20 Rep effort was 5/6/16
3) Interval (Extra Credit)
4 Rounds
12 Deadlifts (185/125; 155/105; 125/85; 95/65)
24 Double Unders; 12 Double Unders; 24 Single Unders; 12 Single Unders
Rest 1:00
320 Gym 