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
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
320 Gym 