320 Gym

1) Conditioning (Benchmark)

“Mr. Taylor”

In 15 Min

Cash in=800m run; 600m run; 400m run

Then, AMRAP

15 Wall Balls (20/14; 14/10; 10/6)

10 Squat Cleans (155/105; 135/85; 105/70; 80/55)

5 Shoulder to Overhead (155/105; 135/85; 105/70; 80/55)

2) Strength

Max Strict Pull-ups/Max Strict Banded Pull-ups, then:

3 sets of 60% of your max reps

3) Conditioning (Extra Credit)

40 Overhead Squats (95/65; 80/55; 65/45; 50/35)

30 Bar-over Burpees (lateral); 15 Bar-over Burpees (lateral)

20 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35)

1) Conditioning

4 Rounds

6 Bar Muscle-ups; 2 Bar Muscle-ups; 6 Jumping Bar Muscle-ups; 3 Jumping Pull-ups+3 Jumping Dips

18 Pistols; 18 Pistols standing on box; 18 Pistols sitting on box; 9 Pistols sitting on box

Rest 5 min, then:

4 Rounds

6 Handstand Push-ups; 2 Handstand Push-ups; 10 sec handstand hold+6 Push-ups; 6 Push-ups

18 Box Jump Overs (24/20; 20/16); 18 Box Step Overs (24/20; 20/16)

2 Scores

2) Strength

4×1 Snatch Balance–Start at 65% and work up

4×1 Snatch–start at 80% and work up

3) Conditioning (Extra Credit)

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

1) Conditioning

5 Rounds

7 Thrusters (135/95; 115/80; 95/65; 70/50)

14 Pull-ups; 7 Pull-ups; 14 Jumping/banded Pull-ups; 7 Jumping/banded Pull-ups

21 Push-ups; 14 Push-ups; 7 Push-ups

2) Strength

EMOM 10 Min

2 Deadlifts @ 70% 1 RM

Try to touch and go

3) Interval (Extra Credit)

AMRAP 7 Min

Unbroken sets of 9 Toes-to-bar; Unbroken sets of 6 Toes-to-bar; Unbroken sets of 3 Toes-to-bar; Toes-to-bar

1) Conditioning

5 Rounds

3 Strict Handstand Push-ups; 3 Handstand Push-ups; 5 sec Handstand hold+6 Push-ups; 6 Push-ups

15 Wall Balls (20/14; 14/10; 10/6)

45 Double Unders; 20 Double Unders; 45 Single Unders; 20 Single Unders

2) Strength

EMOM 10

1 Clean and Jerk @ 80%

3) Interval (Extra Credit)

Tabata

Chest-to-bar Pull-ups; Pull-ups; Jumping/Banded Pull-ups

1) Conditioning (Benchmark)

“Amanda”

9-7-5

Ring Muscle-ups; Ring Muscle-ups (5-3-1); Jumping Muscle-ups; 9-7-5 Jumping Pull-ups+9-7-5 Jumping Ring Dips

Squat Snatch (135/95; 110/80; 85/65; 65/50)

2) Strength

20 Reps Back Squat @ 60% 1 RM+25 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 4/29/16

3) Interval (Extra Credit)

4 Rounds

1 min on AirDyne for calories

Rest 1:00

Score is total calories in 4 Rounds

1) Conditioning

12 Min Amrap

10 Toes to bar; 5 Toes to bar; 10 Knee Raises; 5 Knee Raises

10 Burpee Box Jumps (24/20; 20/16); 5 Burpee Box Jumps (24/20; 20/16)

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

2) Strength

Work up to a heavy triple:

a. Strict Press

b. Snatch Grip Deadlift

3) Interval (Extra Credit)

Tabata

Snatch (75/55; 65/45; 50/40; 45/35)

1) Conditioning (Benchmark)

“Daniel”

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

Run 400m; Run 200m

21 Thrusters (95/65; 80/55; 65/45; 50/35)

Run 800m; Run 400m

21 Thrusters (95/65; 80/55; 65/45; 50/35)

Run 400m; Run 200m

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

2) Strength

4×4 Snatch Grip Strict Press (behind the neck)

5×1 Snatch–start at 80% and work up

3) Conditioning (Extra Credit)

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

1) Conditioning

7 Rounds

6 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+6 Push-ups; 6 Push-ups

12 Deadlifts (185/125; 155/105; 125/85; 95/65)

2) Strength

5×3 Overhead Squat

Start at 70% and move up

3) Interval

Tabata

Ab-mat sit-ups

1) Conditioning (Benchmark)

Triple Three

3000m Row

300 Double Unders; 150 Double Unders

3 Mile Run

2) Strength

Clean and Jerk

3×1 70-80% 1RM

3×1 80-90% 1 RM

3×1 90-100% 1 RM

1) Conditioning

5 Rounds

4 Bar Muscle-ups; 2 Bar Muscle-ups; 4 Jumping Bar Muscle-ups; 4 Jumping/Banded Pull-ups+4 Jumping Ring Dips

8 Hang Power Clean and Jerks (115/80; 95/65; 75/55; 55/45)

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 12 Air Squats

2) Strength

20 Reps Back Squat @ 60% 1 RM+20 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 4/22/16

3) Interval (Extra Credit)

4 Rounds

4 Handstand Push-ups; 2 Handstand Push-ups; 10 sec handstand hold+4 push-ups; 4 push-ups

8 Box Jumps (30/24; 24/20; 20/16)

12 Pull-ups; 6 Pull-ups; 12 Jumping/Banded Pull-ups; 6 Jumping/Banded Pull-ups
Rest 1:00