320 Gym

1) Conditioning

5 Rds

3, 6, 9, 12, 15 Thrusters

Starting Weight: 185/125; 155/105; 125/85; 95/65

Men shed 20 lbs from bar each round, women shed 15 lbs from bar each round.  When just the bar is left, complete all remaining reps with the bar

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

2) Strength

Tabata: Strict Pull-ups

Rest 4 min

Tabata: Strict Press ½ body weight

3) Conditioning (Extra Credit)

4 Rounds

8 Hang Power Cleans (135/95; 115/80; 95/65; 75/50)

16 Sit-ups

4) Interval (Extra Credit)

3 Rds

3 Minutes to:

Run 400m; 300m; 200m

Max Box Jump Overs in remaining time (24/20; 20/16); Box Step Overs (20/16)

1 Minute to rest

Score is total box overs

1) Conditioning

4 Rds of Cindy

5 Pull-ups; 5 Pull-ups (banded)

10 Push-ups (chest to deck); 10 Push-ups (from knees)

15 Air Squats; 10 Air Squats

Then

30 Clean and Jerks (115/80; 95/65; 75/50; 55/35)

Then

4 Rds of Cindy

Then

30 Toes-to-bar; 20 Toes-to-bar; 20 Knee Raises; 30 Sit-ups

2) Strength

Back Squat (3-2-1-3-2-1)

3 @75%+10lbs.

2 @80%+10lbs.

1 @85%+10lbs.

3 @80%+10lbs.

2 @85%+10lbs.

1 @90%+10lbs.

3) Interval (Extra Credit)

4 Rounds

5 Handstand Push-ups; 10 sec handstand hold+5 hand-release push-ups; 15 sec plank+5 hand-release push-ups

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

Rest 3 min

4 Rounds

10 Burpees; 8 Burpees; 6 burpees

20 ft. handstand walk; 20 handstand hand raises; 2 wall walks; 20 plank hand raises

1) Strength (Benchmark)

1 RM Bench Press

2) Conditioning

AMRAP 12 Min

3-6-9-so on

Snatches (95/65; 80/55; 65/45; 50/35)

Toes-to-bar; Knees to Elbow; Knee Raises; Sit-ups

3) Interval (Extra Credit)

3 rounds

9-6-3

Front Squats (155/105; 125/85; 100/70; 75/50)

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

Rest 2 min

4) Strength Conditioning (Extra Credit)

4 Rounds

6 Overhead Squats (155/105; 125/85; 100/70; 75/50)

6 Strict Chest-to-bar Pull-ups; 6 Strict Pull-ups; 4 Strict Pull-ups; 8 Strict Pull-ups (banded)

1) Conditioning

Buy-in: 50 Wallballs (20/14; 14/10; 10/6); 30 Wallballs (10/6)

Men to 10’ target; Women to 9’ target

4 Rounds

10 Power Cleans (185/125; 155/105; 125/85; 95/65)

10 Handstand Push-ups; 5 Handstand Push-ups; 10 sec Handstand Hold+5 Hand Release Push-ups; 10 Hand Release Push-ups

Cash-out: 50 Wallballs (20/14; 14/10; 10/6); 30 Wallballs (10/6)

Men to 10’ target; Women to 9’ target

2) Strength

a) 3 x 1 High Hang Snatch (pockets)

3 x 1 Hang Snatch (just above knees)

3 x 1 Snatch (from the ground)

b) 3 x 1 Push Jerk (from rack)

3 x 1 Split Jerk (from rack)

3) Interval (Extra Credit)

4 Rounds

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box; 8 Air Squats+4 Pistols Sitting on Box

12 Dips; 8 Dips; 12 Sitting Dips; 8 Sitting Dips

Rest 2:00

1) Conditioning (Benchmark)

Open 16.1

AMRAP 20 min

25 ft overhead walking lunge (95/65; 80/55; 65/45; 55/35)

8 Bar facing burpees; 8 burpees; 6 burpees; 4 burpees

25 ft overhead walking lunge (95/65; 80/55; 65/45; 55/35)

8 Chest-to-bar pull-ups; 8 pull-ups; 8 pull-ups (banded); 8 pull-ups (jumping)

2) Strength

5×5 Strict Press (start at 65% and climb)

3) Interval (Extra Credit)

Tabata Push-ups

1) Strength

1 RM Clean

2) Conditioning

EMOM For 10 Mins:

4 Shuttle Runs (30 ft counts as one rep)

5 Deadlifts (65% Of Today’s Clean)

Max Burpee Box JUMP Overs (24/20; 20/16); Max Burpee Box Step Overs (24/20; 20/16)

Score=Total Burpee Box Overs

3) Conditioning (Extra Credit)

18-15-12-9

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

DB/KB Snatch (53/35; 44/26; 35/18)

4) Midline (Extra Credit)

4 Supersets (Not for time, but try to stay moving)

20; 15; 12; 10 Ab-mat sit-ups

:20; :15; :10; :5 L hang

1) Conditioning

4 Rounds For Time:

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

25 Front Rack Lunges (95/65; 80/55; 65/45; 50/35)

100 Double Unders; 20 Double Under+80 Single Unders; 100 Single Unders; 50 Single Unders; If no jump rope: do 20 box jumps (24/20) or 20 step-ups (24/20)

2) Strength

E2MOM 20 Min (10 sets total)

At 0:00: 4 Push Jerks (Start at 65% and climb)

No split jerk allowed

At 2:00: 6 Strict Chest-to-bar Pull-ups; 6 Strict Pull-ups; 3 Strict Pull-ups; 6 Strict Pull-ups (banded)

3) Gymnastics (Extra Credit)

AMRAP 5 min

Max toes-to-bar/knees to elbow/knee raises/sit-ups; 3 Burpees every time the clock hits a new minute (start with 3 burpees at 0:00)

1) Strength

BS: Back Squat (2-2-2-2-1-1-1)

4 Sets Of 2 @80%

3 Sets Of 1 @90%

2) Conditioning

21-15-9

Handstand Pushups; 10 sec handstand hold+21-15-9 Hand Release Push-ups; Hand Release Push-ups; Push-ups from knees

Shoulder To Overhead (115/75; 95/65; 75/50; 55/40)

Muscle-ups (7-5-3); Pull-ups; Pull-ups (banded); Pull-ups (banded)(15-9-6)

3) Interval (Extra Credit)

EMOM 12 min

Min. 1: 16 Pistols; 12 Pistols; 12 Pistols standing on box; 12 Pistols sitting on box

Min. 2: 16 Deadlifts (155/105; 125/85; 95/65; 70/50)

4) Interval (Extra Credit)

4x500m Row or 4x400m Run; 1:30 Rest between intervals

1) Conditioning

30 Back Squats (95/65; 75/50; 60/40; 45/35)

Directly into

3 Rounds

16 Overhead Squats (95/65; 75/50; 60/40; Hold PVC as high as you can for all reps)

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

Then 30 Back Squats (Same weight)

Directly into

3 Rounds

16 Hang Power Cleans (95/65; 75/50; 60/40; 45/35)

16 Handstand Push-ups; 8 Handstand Push-ups; 16 Hand Release Push-ups; 8 Hand Release Push-ups

2) Strength

E2MOM 12 min (Start at 70% and work up)

1 Hang Squat Snatch+1 Squat Snatch; 1 Hang Snatch+1 Snatch (Overhead Squat after each rep); 1 Hang Snatch+1 Snatch

3) Interval (Extra Credit)

4 Rounds

8 Power Snatches (135/95; 105/70; 80/55; 55/40)

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

Rest 2:00

4) Gymnastics (Extra Credit)

8 minutes

Odd: Max Muscle-ups; Jumping Muscle-ups

Even: Rest

1) Conditioning (Benchmark)

Open 13.4

AMRAP 7 Min

3 Clean and Jerks (135/95; 105/70; 80/50; 55/35)

3 Toes to Bar; Knees to Elbows; Knee Raises; Sit-ups

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar

So on..

 

2) Strength

E2MOM 20 Min (10 total sets)

At 0:00; 4:00; 8:00; 12:00; 16:00: 3 Touch and Go Deadlifts (Start @ 75% and move up)

At 2:00; 6:00; 10:00; 14:00; 18:00: 12 Strict Dips; 6 Strict Dips; 12 Box Dips; 6 Box Dips

 

3) Interval (Extra Credit)

3 Rounds

AMRAP 2 min

Max Burpee Box Jump Overs (24/20; 20/16); Max Burpee Box Overs (24/20; 20/16)

Rest 2 min

 

4) Barbell Cycling (Extra Credit)

4 Rounds

10 Thrusters (155/125/95/65)

Rest 1:30