320 Gym

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

1) Conditioning (Benchmark)

“Fran”

21-15-9

Thrusters (95/65; 80/55; 65/45; 50/30)

Pull-ups; Pull-ups (15-9-6); Jumping Pull-ups; Jumping Pull-ups (15-9-6)

2) Strength

22 Back Squat Reps @80%

Break up reps however you please.  Record sets.

3) Conditioning (Extra Credit)

Row 2000m or Run 1 mile

1) Conditioning

42 Min Running Clock

21 Min AMRAP:

3 Deficit Handstand Push-ups (6″/4″); 3 Handstand Push-ups; 10 sec. Handstand hold; 6 Push-ups

13 Hang Power Cleans (95/65; 80/55; 65/45; 50/35)

74 Double Unders; 14 Double Unders+60 Single Unders; 74 Single Unders; 40 Single Unders

21 Min AMRAP:

3 Squat Snatches (95/65; 80/55; 65/45; 50/35)–if you don’t have flexibility to do overhead squats, do 3 Power Snatches+3 Front Squats.

13 Burpees Over Barbell

74 Double Unders; 14 Double Unders+60 Single Unders; 74 Single Unders; 40 Single Unders

2) Strength Conditioning (Extra Credit)

5 Rounds

Min 1: 5 Strict Chest-to-bar Pull-ups+Max Thrusters in remaining time

Min 2: Rest

Total Score=Reps

Strict Chest-to-bar; Strict Pull-ups; Strict Chest-to-bar (banded)

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

1) Conditioning (Benchmark)

“Helen”

3 Rounds

Run 400m

21 KB Swings (53/35; 44/26; 35/15)

12 Pull-ups; 6 Pull-ups; 12 Pull-ups (Banded)

400m=Touching the telephone pole across the cul-de-sac at the top of the hill

KB Swing=arms in line with ears at top

Try to do the black level if possible as this is a benchmark workout.

2) Strength

In 20:00

5×5 Push Jerks

From Rack

Start @ 70% of 1RM Split Jerk and work up

3) Conditioning (Extra Credit)

6 Rounds

10 1 Arm* Overhead KB Lunges (Stationary) (53/35; 44/26; 35/15)

10 Burpee Box Jumps (24/20; 20/16); Burpee Box Step Ups (24/20; 20/16)

*Alternate arms each round

1) Conditioning

4 Rounds

400 m run; 300 m run; 200 m run

15 Ring Dips; 9 Ring Dips; 15 Ring Dips (Jumping); 9 Ring Dips (Jumping)

15 Deadlifts (225/150; 190/125; 150/100; 110/75)

2) Strength

20 Min Time Cap

Back Squat

Work up to a heavy triple

Work up to a heavy double

Work up to a heavy single

Heavy=as heavy as possible with good form

3) Interval (Extra Credit)

3 Rounds

2 Min AMRAP

12 Front Squats (135/95; 110/80; 90/65; 65/45)

6 Handstand Push-ups; 3 Handstand Push-ups; 10 sec Handstand hold+6 Push-ups; 10 sec plank hold+6 push-ups

2 Min Rest

4) Conditioning (Extra Credit)

5 Rounds

12 Shuttle Runs (10 ft)

6 Strict Pull-ups; 4 Strict Pull-ups; 2 Strict Pull-ups; 6 Strict Pull-ups (Banded)

1 shuttle run rep=10 ft

1 foot must get past the 10 ft line to complete the rep

1) Conditioning

30 Min Running Clock:

a) 21-18-15-12-9-6-3

Power Cleans (100/70; 85/60; 70/45; 55/35)

Pistols; Pistols Standing on Box (or plates); Pistols Sitting on Box (or plates/chair); Air Squats

*Run 200m Between Each Round (use phone to measure .06 of a mile from the garage door, mark it, and then run there and back each round)

 

b) With Remaining Time: Max Burpees Over Barbell – Step Over Is OK.

*Max Time On Burpees = 10 Mins

Finish @13:14, You Have Until 23:14 To Burpee

Finish @22:35, You Have Until 30:00 To Burpee

 

a) Score 1: Power Clean/Pistol/Run Time

b) Score 2: Max Burpees

 

 

1) Conditioning

40 Burpees; 30 Burpees; 20 Burpees; 20 Burpees

120 Air Squats; 100 Air Squats; 80 Air Squats; 60 Air Squats

80 Double Unders; 20 Double Unders+60 Single Unders; 80 Single Unders; 40 Single Unders

60 Ab Mat Sit-ups; 50 Ab Mat Sit-ups; 40 Ab Mat Sit-ups; 30 Ab Mat Sit-ups

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

20 Overhead Squats (75/55; 65/45; 55/40; 45/35)

2) Strength (Extra Credit)

a) Work up to 1 heavy* snatch

b) Work up to 1 heavy* strict press

*Heavy-the heaviest you can go with really good form.

3) Conditioning (Extra Credit)

5 Rounds

12 KB Swings* (53/35; 44/26; 35/18)

12 Chest-to-bar Pull-ups; 12 Pull-ups; 6 Pull-ups; 12 Jumping Pull-ups

*Top of swing=upper arms in line with ears

1) Conditioning (Benchmark)

“Murph”

Run 1 Mile; Run 1200 m; Run 800 m

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

200 Push-ups; 100 Push-ups+100 Push-ups from knees; 200 Push-ups from knees; 100 Push-ups from knees

300 Air Squats; 225 Air Squats; 150 Air Squats; 100 Air Squats

Run 1 Mile; Run 1200 m; Run 800 m

1) Conditioning

3 Rounds

30 Pull-ups; 15 Pull-ups; 30 Jumping Pull-ups; 15 Jumping Pull-ups

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

800 m run; 600 m run; 400 m run

2) Strength

6-5-4-3-2-1 Front Squat

20 min time cap

Start at 65% and move up

3) Interval (Extra Credit)

EMOM 10

Min. 1: 16 Pistols; 12 Pistols; 12 Pistols Standing on box; 12 Pistols Sitting on box

Min. 2: 16 Push-ups; 12 Push-ups; 8 Push-ups; 8 Push-ups (from knees)*

*All push-ups should be chest to deck and with a solid plank.

1) Conditioning (Benchmark)

Open 16.2

4-Minute AMRAP+Bonus

25 Toes To Bar; 15 Toes to Bar; 25 Knee Raises; 15 Sit-ups

50 Double Unders; 10 Double Unders+40 Single Unders; 50 Single Unders; 25 Single Unders*

*If no jump rope, do:

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

Squat Cleans*

*Round 1 – 15 @ 135/85; 110/70; 85/55; 60/40

*Round 2 – 13 @ 185/115; 155/95; 125/75; 95/55

*Round 3 – 11 @ 225/145; 190/120; 155/95; 120/70

*Round 4 – 9 @ 275/175; 230/145; 185/115; 140/85

*Round 5 – 7 @ 315/205; 255/160; 205/120; 150/80

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.  

2) Strength

E2M 10 Minutes

3 Touch and Go Power Snatches+1 Overhead Squat* (start at 65% and climb)

*If overhead squats are a problem, spend 30 sec. after the power snatches working on overhead squat form.

3) Gymnastics (Extra Credit)

EMOM 12

Min. 1: 12 Burpees; 10 Burpees; 8 Burpees; 6 Burpees

Min. 2: 6 Muscle-ups; 3 Muscle-ups; 6 Jumping Muscle-ups; 3 Jumping Muscle-ups