1) Conditioning
6 Rounds
16 Front Rack Stationary Lunges (115/75; 95/65; 75/55; 55/35)
8 Handstand Push-ups; 4 Handstand Push-ups; 10 sec Handstand Hold+8 Push-ups; 10 sec plank hold+8 Push-ups
2) Strength
Work up to heavy set of 5 deadlifts
3) Interval (Extra Credit)
4 Rounds
10 Burpees; 5 Burpees
10 Pull-ups; 5 Pull-ups; 10 Banded Pull-ups; 5 Banded Pull-ups
10 Pistols; 10 Pistols standing on box; 10 Pistols sitting on box
Rest 1:00
1) Conditioning (Benchmark)
Open 14.2
As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead Squats, (95/65; 80/55; 65/45; 50/35)
10 Chest-to-bar Pull-ups; 10 Pull-ups; 10 Jumping Chest-to-bar; 10 Jumping Pull-ups
If you complete all reps in 3 minutes, rest for remainder and move on to 3:00-6:00–reps go up to 12. If you complete 3:00-6:00, move on 6:00-9:00–reps go up to 14. Keep following pattern until you do not finish 2 rounds in 3 minutes.
2) Strength
4×1 High Hang Snatch (from pockets)–65-80% of 1 RM
4×1 Snatch–85-95% of 1 RM
3) Interval (Extra Credit)
a) 5 Rounds
9 KB Swings (53/35; 44/26; 35/18)
3 Bar Muscle-ups; 3 Jumping Bar Muscle-ups; 6 Jumping Chest-to-bar; 3 Jumping Chest-to-bar
Rest 1 Min
After 5 rounds, Rest 3 min, then:
b) 50 Ab-mat Sit-ups; 30 Ab-mat Sit-ups
Score 1: Time for 5 rounds
Score 2: Time for 50 sit-ups
1) Conditioning
4 Rounds
6 Hang Squat Cleans (185/125; 155/105; 125/85; 95/65)
12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips; 6 Ring Dips
36 Double Unders; 12 Double Unders+24 Single Unders; 36 Single Unders; 18 Single Unders
2) Strength
2 Rounds
Max Strict Pull-up Set
Rest 2 min
Max Strict Press Set (must touch and go at the shoulder) @ 50% Bodyweight
Rest 2 min
Score 1: Total Pull-up Reps
Score 2: Total Press Reps
3) Interval (Extra Credit)
3 Rounds
10 Back Squats* (205/135; 170/115; 135/95; 100/70)
20 Toes to Bar; 10 Toes to Bar; 20 Knee Raises; 10 Knee Raises
Rest 1:30
*No rack, pick a weight you can do unbroken
1) Conditioning
70 KB Clean and Jerks* (53/35; 44/26; 35/18)
60 Box Jumps (24/20; 20/16); Step Ups (24/20; 20/16)
50 Chest-to-bar Pull-ups; 25 Chest-to-bar Pull-ups; 25 Pull-ups; 50 Jumping Pull-ups
40 Handstand Push-ups; 20 Handstand Push-ups; 1 Minute of Handstand hold+40 Push-ups; 40 Push-ups
*One KB, split the reps across the 2 arms however you please
2) Strength
EMOM 10
1 Clean and Jerk @ 80% 1 RM
3) Interval (Extra Credit)
Running clock to 12:00
0-5:00
Run 800m
Max Deadlifts in remaining time (275/185; 225/155; 185/125; 135/95)
5:00-7:00
Run 800m
Max Pull-ups in remaining time; Max Jumping Pull-ups in remaining time
1) Conditioning
6 Rounds
9 Bar Over Burpees*; 6 Bar Over Burpees; 3 Bar Over Burpees
6 Front Squats (155/105; 130/85; 105/70; 80/55)
3 Bar Muscle Ups; 3 Jumping Bar Muscle Ups; 3 Jumping Chest to Bar+ 3 Jumping Ring Dips; 6 Jumping Pull-ups
*Lateral, jump and land on two feet
2) Strength
20 Reps Back Squat @ 60% 1 RM+5 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.
3) Skill (Extra Credit)
4 rounds
Run 200 m
30 ft handstand walk; 15 shoulder touches; 30 sec handstand holds (nose and toes to wall); 15 sec handstand holds; 30 sec plank hold
1) Conditioning
12 Min AMRAP
4-8-12-16-so on
Thrusters (75/55; 65/45; 55/40; 45/35)
Pull-ups; ½ Pull-ups (ex. Rounds of 4 reps=2 reps); Jumping Pull-ups x1; ½ Jumping Pull-ups
X3 Double Unders (ex. Round of 4 reps=12); x1 Double Unders; X3 Single Unders; X2 Single Unders
2) Strength
Work up to a heavy set of 4 Overhead Squats
Work up to a heavy set of 2 Overhead Squats
From rack
3) Interval (Extra Credit)
2 Rounds
2:00 Max Calories on Bike
Rest 1 Min
20 Toes-to-bar; 10 Toes-to-bar; 20 Knee Raises; 10 Knee Raises
Rest 1 Min
Score 1=Number of calories
Score 2=Total time
1) Strength (Benchmark)
4×1 Snatch Balance
1 RM Snatch
2) Conditioning
5 Rounds
4 Muscle-ups; 4 Jumping Muscle-ups; 4 Jumping Chest-to-bar+4 Jumping Ring Digs; 8 Jumping Pull-ups
12 Clean and Jerks (95/65; 80/55; 65/45; 50/35)
12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 6 Pistols Sitting on Box
3) Interval (Extra Credit)
6x100m Run
Rest 1:00 between intervals
4) Conditioning (Extra Credit)
4 Rounds
12 Toes to Bar; 4 Toes to Bar+8 Knee Raises; 12 Knee Raises; 6 Knee Raises
36 Double Unders; 12 Double Unders+24 Single Unders; 36 Single Unders; 18 Single Unders
1) Conditioning
5 Rounds
15 KB Step-ups (53/35; 44/26; 35/18)
10 KB Swings (53/35; 44/26; 35/18)
5 Handstand Push-ups; 10 sec handstand hold+5 push-ups; 10 Push-ups; 5 push-ups
Hold the KB however you please in the step-ups. 24/20 box for black and brown level. 20/16 box for blue level.
2) Strength
EMOM 10
3 Back Squats @ 70% 1 RM
Be very explosive out of the bottom and on the way up.
3) Interval (Extra Credit)
4 Rounds
10 Box Jumps (30/24; 24/20; 20/16); 10 Step-ups (20/16)
10 Chest-to-bar Pull-ups; 3 Chest-to-bar Pull-ups+7 Pull-ups; 10 Jumping Chest-to-bar; 10 Jumping pull-ups
Rest 1:30
1) Conditioning
Run 1 Mile; Run 800 m
60 Toes to bar; 20 Toes to bar+40 Knee Raises; 60 Knee Raises; 40 Knee Raises
60 Power Snatches (95/65; 80/55; 65/45; 50/35)
60 KB Goblet Squats (53/35; 44/26; 35/18)
Either run the 400m route 4 times or measure 800m out and back and run it once.
2) Strength
3×1 High Hang Clean+Push Jerk
3×1 Hang Clean+Split Jerk
3×1 Clean+Jerk
Start at 70% 1 RM and work up
3) Interval (Extra Credit)
4 Rounds
15 Thrusters (95/65; 80/55; 65/45; 50/35)
15 Pull-ups; 8 Pull-ups; 15 Jumping Pull-ups; 8 Jumping Pull-ups
Rest 1:30
1) Conditioning
6 Rounds
12 Shoulder to overhead (115/75; 95/65; 75/55; 55/40)
6 Bar Muscle-ups; 3 Bar Muscle-ups; 6 Jumping Bar Muscle-ups; 6 Jumping Pull-ups+6 Jumping Ring Dips
2) Strength
20 Reps Back Squat @ 60% 1 RM
Do all 20 reps unbroken. You can stand with the bar on your back, but try not to wait too long.
3) Interval (Extra Credit)
Tabata Push-ups (Benchmark)
4) Interval (Extra Credit)
4x400m; Rest 1:30 between rounds
320 Gym 