Individuals » Programming

Monday 12.17.2018

2019 Qualifier Athletes

Gymnastic Conditioning
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest as Needed Between Rounds

Clean and Jerk Complex (Repeat From 11/9)
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk

Build to a Moderate Load

Box Front Squat
6 Sets of 2

Build to a Moderate Load

"Belly Flop"
21-15-9:
Box Jump Overs (24/20)
Power Cleans (135/95)
Chest to Bar Pull-ups
Front Squats (135/95)
Lateral Barbell Burpees
Push Jerks (135/95)

Body Armor / Midline
3x10: Single Legged Dumbbell Deadlifts (10 Each Leg)
3x20: Glute Bridges
3x30: Weighted Hip Extensions

2019 Open Athletes

Gymnastic Conditioning
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest as Needed Between Rounds

Clean and Jerk Complex (Repeat From 11/9)
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk

Build to a Moderate Load

"Belly Flop"
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

Sunday 12.16.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 12.15.2018

2019 Qualifier Athletes

Barbell Cycling
3 Rounds:
In a :20 Second Window: Max Power Snatches (135/95)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (155/105)
Rest :30 Seconds
In a :40 Second Window: Max Power Snatches (185/125)
Rest 2:20

Gymnastic Conditioning
For Time:
30 Heavy Rope Double Unders
3 Peg Board Ascents
60 Heavy Rope Double Unders
2 Peg Board Ascents
90 Heavy Rope Double Unders
1 Peg Board Ascent

Conditioning
For Time:
1,600 Meter Air Runner
Rest 3:00
1,200 Meter Row
Rest 2:00
800 Meter Ski Erg
Rest 1:00
1,200 Meter Row
Rest 2:00
1,600 Meter Air Runner

2019 Open Athletes

Barbell Cycling
3 Rounds:
In a :20 Second Window: Max Power Snatches (115/80)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (135/95)
Rest :30 Seconds
In a :40 Second Window: Max Power Snatches (155/105)
Rest 2:20

Conditioning
In Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean and Jerks (50/35)
10 Medicine Ball Squat Jumps (20/14)
12/8 Calorie Bike

Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.

Friday 12.14.2018

2019 Qualifier Athletes

"Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Gymnastic Conditioning
5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20' Handstand Walk
8 Squat Cleans (68%) + 40' Handstand Walk
6 Squat Cleans (75%) + 60' Handstand Walk
4 Squat Cleans (83%) + 80' Handstand Walk
2 Squat Cleans (90%) + 100' Handstand Walk

Body Armor
4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter Squats (Each Side)
2x50: GHD Sit-Ups

2019 Open Athletes

"Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20' Handstand Walk
8 Squat Cleans (68%) + 40' Handstand Walk
6 Squat Cleans (75%) + 60' Handstand Walk
4 Squat Cleans (83%) + 80' Handstand Walk
2 Squat Cleans (90%) + 100' Handstand Walk

Body Armor
4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter Squats (Each Side)
2x50: GHD Sit-Ups

Thursday 12.13.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 12.12.2018

2019 Qualifier Athletes

Barbell Cycling
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 225/155
Round 2: 205/145
Round 3: 185/135

"Play Ball"
For Time:
100 Wallballs (20/14)
25 Dumbbell Box Step Overs (24/20)
100' Double Dumbbell Walking Lunge
25 Dumbbell ox Step Overs (24/20)
100 Wallballs (20/14)

Dumbbells at 70/50. Females to a 9' Wallball Target.

Row Capacity
9 Rounds, On the 2:00:
400/330 Meter Row

Round 1: 2K Pace + 8
Round 2: 2K Pace + 4
Round 3: 2K Pace
Round 4: 2K Pace + 8
Round 4: 2K Pace + 4
Round 6: 2K Pace
Round 7: 2K Pace + 8
Round 8: 2K Pace + 4
Round 9: 2K Pace

2019 Open Athletes

Barbell Cycling
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 185/135
Round 2: 155/105
Round 3: 135/95

"Play Ball"
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Tuesday 12.11.2018

2019 Qualifier Athletes

Anaerobic Threshold Conditioning
3 Rounds:
In a 2:00 Window - 21 Calorie Air Runner
In a 1:30 Window - 15 Calorie Air Runner
In a 1:00 Window - 9 Calorie Air Runner

Rest 1 Minute Between Rounds

Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

"Crash Course"
4 Rounds:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (150/100)

Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between

2019 Open Athletes

Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

"Crash Course"
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (100/70)

Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between

Monday 12.10.2018

2019 Qualifier Athletes

Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Barbell Cycling
On the Minute x 5:
5 Touch and Go Squat Snatches

Handstand Pushup Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups
Rounds 4-5: Kipping Deficit (4.5/3)

“Dumbbell Freddy Krueger"
21-15-9:
Dumbbell Power Snatch (70/50)
Burpees

Swim Conditioning
2 x 400 Meter Swim (Aiming for Consistency)

Rest 5 Minutes Between Efforts

Recovery Swim
15 Minute Effort

2019 Open Athletes

Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Handstand Push-up Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups
Rounds 4-5: Kipping Handstand Push-ups

“Dumbbell Freddy Krueger"
21-15-9:
Dumbbell Power Snatch (70/50)
Burpees

Sunday 12.9.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 12.8.2018

2019 Qualifier Athletes

Clean and Jerk
On the 90 Seconds x 10 Rounds:
1 Rope Climb
5 Barbell Facing Burpees
1 Squat Clean + Split Jerk

Box Front Squat
Build to Moderate Double

“Mountain Man”
For Time:
30 Power Snatches (75/55)
800 Meter Run
60 Thrusters (75/55)
800 Meter Run
30 Power Snatches (75/55)

Recovery Swim
30 Minute Effort

2019 Open Athletes

Clean and Jerk Complex
Build to a Heavy:
High Hang Clean
Hang Clean
Power Clean
Split Jerk

Box Front Squat
Build to Moderate Double

“Mountain Man”
For Time:
30 Power Snatches (75/55)
800 Meter Run
60 Thrusters (75/55)
800 Meter Run
30 Power Snatches (75/55)

Friday 12.7.2018

2019 Qualifier Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Gymnastic Practice
In 15 Minute Window:
8 Strict Toes to Bar
25' Handstand Walk O-Course

"Babs"
3 Rounds:
10 Bar Muscle-ups
20 Deficit Kipping Handstand Push-ups (4.5"/3")
30 GHD Sit-ups
40 Wallballs (30/20)

Recovery Bike
50 Minute Efort

2019 Open Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Gymnastic Practice
In 15 Minute Window:
8 Strict Toes to Bar
25' Handstand Walk O-Course

"Babs"
3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups
40 Wallballs (20/14)

Thursday 12.6.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 12.5.2018

2019 Qualifier Athletes

Gymnastic Conditioning
3 Rounds:
4 Rope Climbs
8 Parallette Handstand Push-ups
50' Double Kettlebell Walking Lunges (53's/35's)

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (70's/50's)
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges

Swim Conditioning
For Time:
100 Air Squats, 50 Meter Swim
80 Air Squats, 50 Meter Swim
60 Air Squats, 50 Meter Swim
40 Air Squats, 50 Meter Swim
20 Air Squats, 50 Meter Swim

2019 Open Athletes

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups

Tuesday 12.4.2018

2019 Qualifier Athletes

Anaerobic Threshold Conditioning
On the 3:00 x 7
12/9 Calorie Assault Bike
12 Calorie Air Runner

Push Jerk
Heavy 5-4-3-2-1

"Down Time"
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
...
Continue to Climb By (3) Repetitions Until Completion of the 15's.

Barbell: 175/115

Odd-Object
For Time:
50 GHD Sit-Ups
100' Handstand Walk
20 D-Ball Cleans (150/100)

2019 Open Athletes

Gymnastic Conditioning
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups

Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

Push Jerk
Heavy 5-4-3-2-1

"Down Time"
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Monday 12.3.2018

2019 Qualifier Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

"Jump Start"
For Time:
100 Double Unders, 30 Dumbbell Snatches (70/50)
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 Toes to Bar
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 Dumbbell Snatches (70/50)

Gymnastic Conditioning
5 Sets:
21/15 Calorie Ski Erg
5 Strict Handstand Push-ups
10 Kipping Handstand Push-ups

Rest 1 Minute Between

2019 Open Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

"Jump Start"
For Time:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Sunday 12.2.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 12.1.2018

2019 Qualifier Athletes

Rope Climbs
AMRAP 5:
Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:
Rope Climbs

Deadlift
Romanian Deadlifts:
Heavy 12-10-8

Sumo Deadlifts:
Heavy 6-4-2

"Clean House"
5 Rounds:
AMRAP 4:
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (135/95)

2 Minutes Rest Between

Swim Conditioning
2x400 Meters (Rest 3 Minutes)
3x200 Meters (Rest 2 Minutes)
1x100 Meter

2019 Open Athletes

Rope Climbs
AMRAP 5:
Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:
Rope Climbs

"Clean House"
5 Rounds:
AMRAP 4:
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (115/80)

2 Minutes Rest Between

Friday 11.30.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

"Sore Eyes"
4 Rounds:
20 Wallballs (30/20)
20 Sumo Deadlift High Pulls (95/65)
20 Box Jump Overs (24/20)
20 Thrusters (95/65)
20/14 Calorie Row

Body Armor
2 Minute Chin-Over Bar Hold
2 Minute GHD Supine Hold
2 Minute Chin-Over Bar Hold

Every Break: 50 Double Unders

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

"Sore Eyes"
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

Thursday 11.29.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 11.28.2018

2019 Qualifier Athletes

Ring Muscle-Up Biathlon
For Time:
800 Meter Air Runner
21 Ring Muscle-Ups
800 Meter Air Runner
15 Ring Muscle-Ups
800 Meter Air Runner
9 Ring Muscle-Ups

Every Break on Muscle-Ups:
200 Meter Air Runner Penalty Run.

Barbell Cycling
For Time:
21 Push Presses (95/65)
15 Push Presses (135/95)
9 Push Presses (185/135)
15 Push Presses (135/95)
21 Push Presses (95/65)

Conditioning
4 Rounds:
20 Alternating Pistols
15 Box Jump Overs (24/20)
10 Kettlebell Deadlifts (150's/100's)

Directly Into...

100' Axel Bar Front Rack Walking Lunge (185/135)

Swim Conditioning
10x50 Meter Swim

Equal Work to Rest

2019 Open Athletes

Conditioning
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)

Rest 3 Minutes

50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Tuesday 11.27.2018

2019 Qualifier Athletes

Bike Conditioning
6 Sets:
21/15 Calorie Bike,
Rest 1 Minute Between Efforts

1st 7 Calories: Light Pace
2nd 7 Calories: Moderate Pace
3rd 7 Calories: Sprint Pace

"Criss Cross"
5 Rounds:
45 Double Unders
15 GHD SIt-ups
45 Double Unders
15 Power Cleans (135/95)

Odd-Object Conditioning
For Time:
30/21 Calorie Ski Erg
10 Sandbag Cleans (150/100)
25/18 Calorie Ski Erg
8 Sandbag Cleans (150/100)
20/15 Calorie Ski Erg
6 Sandbag Cleans (150/100)
15/12 Calorie Ski Erg
4 Sandbag Cleans (150/100)
10/9 Calorie Ski Erg
2 Sandbag Cleans (150/100)

Body Armor
3x8 Glute Ham Raise
3x10 Hip and Back Extensions
3x12 Barbell Bench Press
3x16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each

2019 Open Athletes

"Criss Cross"
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

Body Armor
3x8 Glute Ham Raise
3x10 Hip and Back Extensions
3x12 Barbell Bench Press
3x16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each

Monday 11.26.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch

"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (115/80)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (135/95)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (155/105)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (185/125)
12 Lateral Erg Burpees
Max Calorie Row

Gymnastic Complex
Each Set To Be Completed Unbroken:
Set 1: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 5 Bar Muscle-ups
Set 2: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
Set 3: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 3 Bar Muscle-ups
Set 4: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 2 Bar Muscle-ups
Set 5: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 1 Bar Muscle-up

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch

"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

Sunday 11.25.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 11.24.2018

2019 Qualifier Athletes

Rope Climb Conditioning
On the 2:00 x 5:
40 Heavy Rope Double Unders + 2 Rope Climbs
Aiming to Complete as Quickly as Possible.

Directly Into...

3 Rounds:
8 Tempo Ring Dips
8 Tempo Ring Rows

Deadlift
3x3 at 76%
3x3 at 81%
3x3 at 86%

Conditioning
7 Rounds:
9 Power Snatches (95/65)
15 Wallballs (20/14)
200 Meter Run

Wearing a (20/14) Weight Vest

Row Conditioning
For Time:
5k Row

2019 Open Athletes

Rope Climb Conditioning
On the 2:00 x 5:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Aiming to Complete as Quickly as Possible.

Directly Into...
3 Rounds:
8 Tempo Ring Dips
8 Tempo Ring Rows

Deadlift
3x3 at 76%
3x3 at 81%
3x3 at 86%

"Fair Share"
Teams of 3
2 Rounds (30 Minute Time Cap)
200 Meter Run (Each)
100 Power Snatches (75/55)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

Friday 11.23.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

"Greased"
For Time:
30 Clean and Jerks (225/155)
On the Minute: 7 Toes to Bar

Midline V4
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 17/14 Calorie Bike
Even Minutes: 16 GHD Sit-Ups

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

Conditioning
For Time:
30 Clean and Jerks (185/135)
On the Minute: 7 Toes to Bar

Bike Conditioning
For Time:
21-18-15-12-9
Assault Bike Calories
Rest 1 Minute Between Efforts

Thursday 11.22.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 11.21.2018

2019 Qualifier Athletes

Barbell Cycling
On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00… 
12-9-6:
Front Squats (135/95)
Burpee Box Jumps (24/20)

On the 8:00… 
9-6-3:
Front Squats (185/135)
Burpee Box Jump Overs (24/20)

Odd-Object Conditioning
Buy In: 50 Calorie Air Runner
Directly Into…
3 Rounds:
7 Parallette Handstand Push-ups
50′ Front Rack Kettlebell Walking Lunge (70’s/53’s)
10 Sandbag Cleans (150/100)
Directly Into…
Cash Out: 50 Calorie Air Runner

Body Armor
3×10 Incline Tempo Dumbbell Bench Press
5×3 Weighted Pull-ups
3×12 Chest Supported Dumbbell Rows
3×16 Face Down Dumbbell Reverse Flys

Midline Conditioning
5 Rounds:
1 Minute D-Ball Hold (150/100)
30/21 Calorie Ski Erg

*For Every D-Ball Drop Inside of the Minute, Complete 10/7 Calories on the Ski Erg Before Returning to the Ball.

2019 Open Athletes

Barbell Cycling
On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00… 
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)

On the 8:00… 
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

Body Armor
Alternating On the Minute x 16 (4 Rounds)
Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)
Minute 2: 9 Deadlifts (275/185) + 25′ Handstand Walk
Minute 3: 60 Double Unders
Minute 4: Rest

Midline
Not for Time:
20 Strict Toes to Bar
40 GHD Sit-ups
80 AbMat Sit-ups

Tuesday 11.20.2018

2019 Qualifier Athletes

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count” 
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
6 Dumbbell Power Snatches (100/70)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Midline Conditioning
5 Rounds:
1 Minute D-Ball Hold (150/100)
30/21 Calorie Ski Erg

*For Every D-Ball Drop Inside of the Minute, Complete 10/7 Calories on the Ski Erg Before Returning to the Ball.

2019 Open Athletes

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count” 
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Monday 11.19.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane” 
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video

Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit

Recovery Swim
Not For Time:
30 Minute Effort

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane” 
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video

Sunday 11.18.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 11.17.2018

2019 Qualifier Athletes

Gymnastic Conditioning
For Time:
5 Legless Rope Climbs
10 Ring Muscle-ups
5 Legged Rope Climbs
10 Ring Muscle-ups

Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Overhead Complex
Build to a Heavy:
6 Push Jerks + 4 Split Jerks

“Boxed Out” 
For Time:
800 Meter Run
21 Hang Power Snatches (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (115/80)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (115/80)
9 Burpee Box Jumps (24/20)

Rest 3 Minutes After Completion

For Time:
1 Mile Run

2019 Open Athletes

Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Overhead Complex
Build to a Heavy:
6 Push Jerks + 4 Split Jerks

“Boxed Out” 
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

Friday 11.16.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift 
3×3 at 74%
3×3 at 79%
3×3 at 84%

“Swift Justice”
2 Rounds:
50′ Handstand Walk
100 Double Unders
50′ Handstand Walk
50 Wallballs (20/14)
50′ Handstand Walk
25 Deadlifts (245/165)

Midline V3
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-ups

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Thursday 11.15.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 11.14.2018

2019 Qualifier Athletes

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (70’s/53’s)

Odd-Object Conditioning
3 Sets:
100 Meter Kettlebell Carry*
100 Meter Sandbag Carry
100 Meter Yoke

*Kettlebell Carry: 1 Kettlebell in Front Rack, 1 Overhead. Change at 50 Meter Mark.

Row Conditioning
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)
Rest 90 Seconds After 3 Sets
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)

2019 Open Athletes

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Tuesday 11.13.2018

2019 Qualifier Athletes

Strict Gymnastics
10-8-6-4-2:
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Chest to Bar Pull-ups

Directly Into…

10-8-6-4-2:
Strict Handstand Push-ups
Strict Pull-ups

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour” 
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (155/105)

“Ms Dash”
21-18-15-12-9:
Sumo Deadlift High Pulls (95/65)
Push Presses (95/65)
Calorie Air Runner

Recovery Bike
40 Minute Effort

2019 Open Athletes

Strict Gymnastics
4 Sets, Not For Time:
40% Max Strict Handstand Push-ups
6 Tempo Ring Rows

Rest as Needed Between

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour” 
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95)

Monday 11.12.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“JackieJack”
For Time:
1000 Meter Row
50 Thrusters (65/45)
15 Bar Muscle-ups
50 Thrusters (65/45)
1000 Meter Row

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Odd-Object Conditioning
3 Rounds:
50 Zeus Rope Double Unders
35/25 Calorie Ski Erg
7 D-Ball Cleans (150/100)

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“Jackie”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Conditioning
AMRAP 8:
AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders

Sunday 11.11.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Friday 11.9.2018

2019 Qualifier Athletes

Clean & Jerk Complex 
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning
AMRAP 18:
5 Rounds Buy-In:
200 Meter Run
10 Overhead Squat (95/65)

Directly Into…

Max Rounds In Time Remaining:
4 Strict Handstand Push-ups
7 Chest to Bar Pull-ups
12 Air Squats

Full Workout Wearing a 20/14 Weight Vest

Midline
Not For Time:
30 Hip Extensions, 30 Second Hip Extension Hold
20 Hip Extensions, 20 Second Hip Extension Hold
10 Hip Extensions, 10 Second Hip Extension Hold
10 GHD Sit-Ups, 10 Second GHD Supine Hold
20 GHD Sit-Ups, 20 Second GHD Supine Hold
30 GHD Sit-Ups, 30 Second GHD Supine Hold

2019 Open Athletes

Clean & Jerk Complex 
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining…
Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats

Thursday 11.8.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 11.7.2018

2019 Qualifier Athletes

Barbell Cycling (Benchmark Testing) 
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

Odd-Object Conditioning
For Time:
100/70 Calorie Row
200 Double Unders
400 Meter Wreck Bag Run (100/80)

Rest 4 Minutes

50/35 Calorie Row
100 Double Unders
200 Meter Wreck Bag Run (100/80)

Rest 2 Minutes

25/18 Calorie Row
50 Double Unders
100 Meter Wreck Bag Run (100/80)

Body Armor
3 Sets: 8 Bench Press + 8 Bent Over Rows
3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts

2019 Open Athletes

Barbell Cycling (Benchmark Testing) 
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

Conditioning
Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter Wreck Bag Run (One Each)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired)

Wreck Bag: 70/50

Tuesday 11.6.2018

2019 Qualifier Athletes

Strict Gymnastics
12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols
25′ Handstand Walk

Conditioning
27/21 Calorie Ski Erg
21 D-Ball Cleans (150/100)
27/21 Calorie Ski Erg

Odd-Object Conditioning
For Time:
21-18-15-12-9:
Air Runner Calories

After Each Set: 4 D-Ball Cleans (150/100)

Recovery Bike
35 Minute Bike

2019 Open Athletes

Strict Gymnastics
12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols
25′ Handstand Walk

“Nate”
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Midline
15 Minute Recovery Bike

15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

Monday 11.5.2018

2019 Qualifier Athletes

Snatch Complex 
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double” 
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (105/75)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (135/95)
4 Burpee Box Jump Overs (24/20)

Body Armor
3 Sets: 50′ Double Kettlebell Overhead Walking Lunge
2 Sets: 1 Minute Double Kettlebell Front Rack Hold

Midline 
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-Ups

2019 Open Athletes

Snatch Complex 
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double” 
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

Sunday 11.4.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 11.3.2018

2019 Qualifier Athletes

Conditioning
For Time:
30 Power Snatches (185/135)
1 Mile Run

Immediately Into…

30-20-10:
Kettlebell Swings (70/53)
Thrusters (95/65)

Deadlift
9 Sets Total:
3 Sets at 70%
3 Sets at 75%
3 Sets at 80%

Gymnastic Conditioning
3 Rounds:
21 Chest to Bar Pull-ups
50′ Handstand Walk
21 Wallballs (30/20)
50′ Handstand Walk

2019 Open Athletes

Conditioning
For Time:
30 Power Snatches (135/95)
1 Mile Run

Immediately Into…

30-20-10:
Kettlebell Swings (53/35)
Thrusters (75/55)

Deadlift 
9 Sets Total:
3 Sets at 70%
3 Sets at 75%
3 Sets at 80%

15 AbMat Sit-Ups After Each Set

Friday 11.2.2018

2019 Qualifier Athletes

Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Conditioning
For Time:
21-18-15-12:
Row Calories
Bike Calories

30 DB Burpee Box Step-Overs (50’s/35’s)

12-15-18-21:
Row Calories
Bike Calories

(Females: 18-15-12-9 and 9-12-15-18)

Midline
3 x 30-60 Second D-Ball Hold
3 x 20 Weighted Sit-Ups

2019 Open Athletes

Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Conditioning
3 Rounds:
3 Minute Assault Bike
2 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 2 Minutes Between Rounds

Thursday 11.1.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day