320 Gym

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

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