320 Gym

1) Conditioning

30 Ring Muscle Ups; 15 Ring Muscle Ups; 30 Jumping Ring Muscle Ups; 30 Jumping Chest-to-bar Pull-ups

40 Overhead Squats (135/95; 115/80; 95/65; 70/50)

50 meter handstand walk; 50 shoulder touches (handstand); 15 wall walks*; 25 shoulder touches (plank position)

*Beginning of movement=plank position; end of movement=nose and toes to wall

2) Strength

Work up to a heavy triple:

1. Strict Press
2. Deadlift

3) Interval (Extra Credit)

3 Rounds

40 Double Unders; 15 Double Unders+25 Single Unders; 40 Single Unders; 20 Single Unders

20 Toes-to-bar; 10 Toes-to-bar; 20 Knee Raises; 10 Knee Raises

Rest 1:00

1) Conditioning

4 Rounds

15 Box Jumps (24/20; 20/16); 15 Step Ups (24/20; 20/16)

12 Kettlebell Swing (53/35; 44/26; 35/18)

9 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+9 push-ups; 10 sec plank hold+ 9 push-ups

2) Strength

5×3 Squat Snatch

Drop and reset each rep

Start at 60% 1 RM and only move up if every rep feels perfect

3) Interval (Extra Credit)

4 Rounds

Min 1: Max Calories on Bike

Min 2: Max Strict Pull-ups; Max Banded Strict Pull-ups

Min 3: Rest

Score=Total calories and reps

1) Conditioning

6 Rounds

3 Clusters (Clean+Thruster) (185/125; 155/105; 125/85; 95/65)

12 Bar-facing Burpees*; 8 Bar-facing Burpees; 4 Bar-facing Burpees

*Jump off two feet, land on two feet

2) Strength

Work up to a heavy* triple:

a. Overhead Squat

b. Front Squat

c. Back Squat

*As heavy as possible with good form

3) Gymnastics (Extra Credit)

50 Chest-to-bar Pull-ups; 50 Pull-ups; 50 Jumping/Banded Chest-to-bar Pull-ups; 25 Jumping/Banded Chest-to-bar pull-ups

1) Strength

5×3 Squat Clean+Split Jerk

Drop and reset each rep

Start at 60% and only move up if all reps in a set feel perfect

2) Conditioning

5 Rounds

9 Power Cleans (135/95; 110/80; 85/65; 65/50)

3 Strict Handstand Push-ups; 3 Kipping Handstand Push-ups; 10 Sec. Handstand Hold+3 Push-ups; 10 Sec. Plank Hold+3 Push-ups

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

 

3) Interval (Extra Credit)

4 Rounds

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 6 Pistols Sitting on Box

12 Ring Dips; 6 Rings Dips; 12 Jumping Ring Dips; 6 Jumping Rings Dips

200m Run

Rest 1:00

1) Conditioning

8 Rounds

4 Ring Muscle-ups; 4 Jumping Muscle-ups; 4 Jumping Pull-ups+4 Jumping Ring Dips; 4 Jumping Pull-ups

4 Thrusters (155/105; 130/85; 105/70; 80/55)

2) Strength

20 Reps Back Squat @ 60% 1 RM+15 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 4/15/16

3) Conditioning (Extra Credit)

21-15-9

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

Chest-to-bar Pull-ups; Pull-ups; Pull-ups (Jumping or banded)

1) Conditioning

4 Rounds

21 KB Snatches (53/35; 44/26; 35/18)

15 Toes to bar; 8 Toes to bar; 15 Knee Raises; 8 Knee Raises

9 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+9 Push-ups; 10 sec plank hold+9 push-ups

2) Strength

0:00-1:30 Max L Pull-ups; Max seconds of L-hold hanging from pull-up bar

1:30-3:00 Rest

3:00-4:30 Max Strict Chest-to-bar Pull-ups; Max banded Chest-to-bar Pull-ups

4:30-6:00 Rest

6:00-7:30 Max Strict Pull-ups; Max banded Strict Pull-ups

Record score for each set 

3) Interval (Extra Credit)

Interval “DT”

4 Rounds

12 Deadlifts (155/105; 130/85; 105/70; 80/55)

9 Hang Power Cleans (155/105; 130/85; 105/70; 80/55)

6 Push Jerks (155/105; 130/85; 105/70; 80/55)

Rest 1:00

1) Conditioning

Run 1 Mile; 800m Run

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

2) Strength

3×1 Snatch @ 70% 1 RM

3×1 Snatch @ 80% 1 RM

3×1 Snatch @ 90% 1 RM

3) Interval (Extra Credit)

4 Rounds

15 Burpee Box Jumps (24/20; 20/16); 15 Burpee Step-ups (24/20; 20/16)

Rest 1:00

1) Conditioning (benchmark)

Open 11.1/14.1

AMRAP 10

30 Double Unders; 10 Double Unders+20 Single Unders; 30 Single Unders; 15 Single Unders

15 Power Snatches (75/55; 65/45; 55/40; 45/35)

2) Strength

Front Squat

1. Work up to heavy set of 4
2. Work up to heavy set of 2

3) Interval (Extra Credit)

4 Rounds

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

30 sec handstand hold (nose and toes to wall); 15 sec handstand hold (nose and toes to wall); 1 Wall walk; 30 sec of plank hold

Rest 1:30

1) Conditioning

6 Rounds

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

12 Toes to Bar; 6 Toes to Bar; 12 Knee Raises; 6 Knee Raises

2) Strength

7 Sets of Hang Squat Clean+Squat Clean+Split Jerk

Start at 70% of 1 RM and work up

3) Interval (Extra Credit)

3 Rounds

In 2:00

20 Chest-to-deck Push-ups; 10 Chest-to-deck Push-ups

20 Ab-mat Sit-ups*; 10 Ab-mat Sit-ups

Max Calories on Bike in Remainder Time

Rest 2:00

Score is total calories

1) Conditioning

5 Rounds

5 Ring Muscle Ups; 5 Jumping Ring Muscle Ups; 5 Jumping Pull-ups+5 Jumping Ring Dips

10 Box Jump Overs (24/20; 20/16); 10 Box Step Overs (24/20; 20/16)

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

2) Strength

20 Reps Back Squat @ 60% 1 RM+10 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 4/8/16

3) Conditioning (Extra Credit)

20 Strict Pull-ups; 12 Strict Pull-ups; 12 Strict Pull-ups (banded)

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

600m Run; 400m Run