320 Gym

1) Conditioning

20-15-10-5

Overhead Squats (115/75; 95/65; 75/55; 55/40); If you can’t do overhead squats with weight, do double the reps with a PVC pipe over your head as high as possible.

Ring Dips; Half Ring Dips+Half Jumping; All Jumping; Jumping (½ reps)

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

2) Strength

3×1 High Hang Snatch (bar is pulled from the hip crease)

3×1 Hang Snatch

3×1 Snatch

Start at 70% of 1 RM and move up

3) Interval (Extra Credit)

4 Rounds

6 Hang Power Cleans (155/105; 130/90; 105/75; 80/55)

12 Bar over burpees*; 9 Bar over burpees; 6 Bar over burpees

Rest 1:00

Can be lateral over the bar, must jump off two feet and land on two feet

1) Conditioning

4 Rounds

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

12 Deadlifts (225/155; 185/130; 150/105; 115/80)

9 Handstand Push-ups; 3 Handstand Push-ups+6 push-ups; Wall walk+9 Push-ups; 9 Push-ups

2) Conditioning

4 Rounds

18 Wall Balls* (20/14; 14/10; 10/6)

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

6 Muscle-ups; 6 Jumping Muscle-ups; 3 Pull-ups+3 Rings Dips; 3 Jumping Pull-ups+3 Jumping Ring Dips

*Guys throw to 10 ft (backboard); Girls to 9 ft (hit post a foot above the pull-up bar hole, or just below the backboard)

3) Skill (Extra Credit)

4 Rounds

Every 2 min.

Wall walk into handstand hold (nose and toes to the wall); hold handstand for 10 seconds; handstand walk as far as you can up to the other side of the garage

1) Conditioning

4 Rounds

10 Thrusters (115/80; 95/65; 75/50; 55/40)

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

40 Double Unders; 10 Double Unders+30 Single Unders; 40 Single Unders; 20 Single Unders

2) Strength (Benchmark)

In 20:00

Find 1 RM Back Squat

3) Interval (Extra Credit)

3 Rounds

Min. 1: Max Calories on AirDyne

Min. 2: Max Chest-to-bar Pull-ups; Pull-ups; Jumping Chest-to-bar*; Jumping Pull-ups*

Min. 3 and 4: Rest

*Set box so that head is 6 inches in below bar and fully extend arms at the bottom of each rep.

Score is total calories+reps

1) Conditioning

20 Front Squats (135/95; 115/80; 95/65; 70/50)

20 Bar Muscle-ups; 10+Bar Muscle-ups+10 Jumping Bar Muscle-ups*; 20 Jumping Bar Muscle-ups*; 20 Jumping Chest-to-bar pull-ups*

30 Back Squats (135/95; 115/80; 95/65; 70/50)

30 Toes-to-bar; 15 Toes-to-bar+15 Knees Raises; 30 Knee Raises; 15 Knee Raises

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

40 Pull-ups; 20 Pull-ups+20 Jumping Pull-ups*; 40 Jumping Pull-ups*; 20 Jumping Pull-ups*

Run 800m; Run 600m; Run 400m

40 Pull-ups; 20 Pull-ups+20 Jumping Pull-ups*; 40 Jumping Pull-ups*; 20 Jumping Pull-ups*

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

30 Toes-to-bar; 15 Toes-to-bar+15 Knees Raises; 30 Knee Raises; 15 Knee Raises

30 Back Squats (135/95; 115/80; 95/65; 70/50)

20 Bar Muscle-ups; 10+Bar Muscle-ups+10 Jumping Bar Muscle-ups*; 20 Jumping Bar Muscle-ups*; 20 Jumping Chest-to-bar pull-ups*

20 Front Squats (135/95; 115/80; 95/65; 70/50)

*Set box so that the bar is 6 inches above head when standing; fully extend arms at the bottom of every rep.

2) Strength

3 Sets of Power Clean+Push Jerk

3 Sets of Clean+Split Jerk

Go for 1 RM Clean and Jerk (Benchmark)

3) Conditioning (Extra Credit)

AMRAP 8 Min

Odd: Max Handstand Push-ups; Handstand hold for 10 sec+max hand release push-ups; Max hand release push-ups

Even: Max Ring Muscle-ups; Max Jumping Ring Muscle-ups*; Max Pull-ups in 30 sec.+Max Ring Dips in 30 sec.; Max Jumping Pull-ups in 30 sec.+Max Jumping Ring Dips^ in 30 sec.

Score is total reps

*Set rings 6 inches above your head and fully extend arms at the bottom of each rep

^Set pull-up bar 6 inches above head, set rings 6 inches above palms when arms are relaxed at side

1) Conditioning

7 min AMRAP

3-6-9-12-so on

Power Snatches^ (75/55; 65/45; 55/35; 40/25)

Bar Facing Burpees*

^Be careful with the light plates bouncing all over the garage.

*Must jump off and land on two feet

2) Strength

FS: Front Squat (4-4-4-3-4-4)

1×4 – 60%

1×4 – 70%

1×4 – 80%

1×3 – 90%

2×4 – 90%

3) Interval (Extra Credit)

6 Rounds

9 Chest to bar pull-ups; 3 Chest to bar+6 pull-ups; 6 Pull-ups; 9 Pull-ups (banded)

3 Handstand Push-ups; 3 Handstand Push-ups w/ no plates for hands and 45 lb plate under ab mat; 1 wall kick up+6 chest to deck push-ups; 3 chest to deck push-ups

Rest 1:00

1) Conditioning

3 Rounds

5 Clean and Jerks (205/135; 170/115; 135/95; 100/70)

10 Wallballs (20/14; 14/10; 10/6)

10 Box Jumps (24/20; 20/16); 10 Step-ups (24/20; 20/16)

10 Wallballs (20/14; 14/10; 10/6)

10 Box Jumps (24/20; 20/16); 10 Step-ups (24/20; 20/16)

10 Wallballs (20/14; 14/10; 10/6)

10 Box Jumps (24/20; 20/16); 10 Step-ups (24/20; 20/16)

Cash Out: 800m run; 600m run; 400m run

2) Strength

EMOM 10 Min

1 Snatch @ 80% 1 RM

3) Interval (Extra Credit)

3 Rounds

20 Toes to Bar; 10 Toes to Bar; 20 Knee Raises*; 10 Knee Raises*

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

Rest 1:30

*Hang from bar, knees reach hip level at top of movement, feet travel behind bar at bottom of movement

1) Conditioning

AMRAP 18 Min

200m Run

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

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

3 Ring Muscle-ups or 12 Pull-ups; 6 Pull-ups; 12 Pull-ups (banded)

2) Sprint

3 Rounds

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

24 Double Unders; 6 Double Unders+18 Single Unders; 24 Single Unders

3) Sprint (Extra Credit)

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

Pick a weight you can do sets of 10 with.

Make sure you fully extend shoulders, hips, knees, and ankles at top.

1) Conditioning

5 Rounds

10 Power Cleans (135/95; 115/80; 95/65; 70/50)

10 Front Squats (135/95; 115/80; 95/65; 70/50)

10 Burpees Over Barbell*

*face the bar however you please, must jump off two feet

2) Strength

Front Squat (3-3-4-3-5-5)

1×3 @60

1×3 @70

1×4 @80

1×3 @90

2×5 @85

3) Conditioning (Extra Credit)

60 KB Snatches (53/35; 44/26; 35/15)

KB begins between legs and ends fully extended overhead

Switch arms after every 10 reps

1) Conditioning

3 Rds

24 Overhead Squats* (135/95; 110/80; 85/65; 65/50)

24 Toes to bar; 12 Toes to bar; 24 Knee Raises; 12 Knee Raises

*If you don’t have the mobility for overhead squats, complete 24 PVC pipe overhead squats+10 Front Squats (with listed weights)

2) Strength

In 20:00

Bench Press

Work up to a heavy triple

Work up to a heavy double

Work up to a heavy single

3) Conditioning (Extra Credit)

18-12-6

Clean and Jerks (155/105; 130/85; 105/70; 80/55)

Strict Pull-ups; Strict Pull-ups (12-8-4); Strict Pull-ups (banded)

4) Conditioning (Extra Credit)

50 Ab mat sit-ups (40; 30; 20)

50 Chest to deck push-ups (40; 30; 20)

1) Conditioning (Benchmark)

Open 16.4

13 Min Amrap

55 Deadlifts (225/155; 185/130; 145/105; 105/80)

55 Wallballs* (20/14; 14/10; 10/6) Men: 10 ft target  Women: 9 ft target

55 Calorie Row or 800 m run

55 Handstand Push-ups (Flat ground (ab mat with appropriate plates for hands); 25 lb plate under ab mat; 45 lb plate under ab mat); 55 hand release push-ups

*The back of the basketball goal (the post) may work for wall balls.  If not, you can find another spot or just do thrusters with the ball.

2) Strength

20:00 clock

7 Sets of Hang Clean+Clean+Jerk

Touch and go the clean

Start at 75% of 1 RM and move up

3) Interval (Extra Credit)

5 Rounds

12 Box Jumps (24/20; 20/16); 12 Step-ups (24/20; 20/16)

12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips*; 6 Jumping Ring Dips

Rest 1 min

*Set rings about 3 inches above wrists