next level training

OPEN PREP

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups

Conditioning
“Flex Seal”
For Time:
50 AbMat Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk

Double Dumbbells: 50’s/35’s

KILOS: 22.5’s/15’s

Erg Bike Recovery
20 Minute Recovery Pace

GAMES PREP

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Deficit Handstand Push-ups (4.5″/3″)

Conditioning
“Flex Seal” 
For Time:
50 GHD Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 GHD Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 GHD Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 GHD Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 GHD Sit-ups 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk

Double Dumbbells – 80’s/55’s

KILOS: 36’s/25’s

Aerobic Intervals
On the 5:00 x 4 Rounds:
21/18 Calorie Row
15/12 Calorie Assault Bike
15/12 Calorie Row
9/6 Calorie Assault Bike

Swim Conditioning
Warm-up Sets:
100 Meters Slow
100 Meters Moderate
100 Meters Fast

Working Sets:
10 Sets:
50 Meter Swim
Rest :30 Seconds Between Sets

Cool Down:
100 Meters Slow

OPEN PREP

Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat
3 Sets of 3

Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance

Snatch Waves (11:00 – 22:00)
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

Conditioning
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

* Partition As Needed
* Optional Weight Vest (20/14)

GAMES PREP

Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat
3 Sets of 3

Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance

Snatch Waves (11:00 – 21:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

Conditioning
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

* Partition As Needed
* Optional Weight Vest (20/14)

OPEN PREP

Rest day

GAMES PREP

Rest day

OPEN PREP

Gymnastic Skill
For Time (15 Minute Time Cap):
50′ Handstand Walk, 10 Ring Muscle-ups
50′ Handstand Walk, 8 Ring Muscle-ups
50′ Handstand Walk, 6 Ring Muscle-ups
50′ Handstand Walk, 4 Ring Muscle-ups
50′ Handstand Walk, 2 Ring Muscle-ups

Conditioning
“Gone In 60 Seconds”
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

On the Minute: 20 Double Unders

KILOS
22.5/15

Lunge Conditioning
5 Sets:
15/12 Calorie Row
50′ Dumbbell Walking Lunge (50’s/35’s)
15/12 Calorie Row

Rest 1 Minute Between Sets

KILOS
22.5/15

GAMES PREP

Gymnastic Conditioning
For Time:
800 Meter Run
400 Meter Wreck Bag Run (70/50)
200′ Handstand Walk
100 Meter Sled Drag (Bodyweight)

KILOS
30/22.5

Bench Press
Not For Time:
50′ Rope Pull, 10 Barbell Bench Press
50′ Rope Pull, 8 Barbell Bench Press
50′ Rope Pull, 6 Barbell Bench Press
50′ Rope Pull, 4 Barbell Bench Press
50′ Rope Pull, 2 Barbell Bench Press

Conditioning
“Gone In 60 Seconds”
For Time:
20 Power Snatches (115/85)
20 Toes to Bar
20 Overhead Squats (115/85)
20 Chest to Bar Pull-ups
20 Squat Snatches (115/85)

*On the Minute: 20 Double Unders

KILOS
52/38

Swim Conditioning
5 Rounds:
20 Alternating Pistols
100 Meter Swim

OPEN PREP

Box Squats
*Repeat from 5-15
On the Minute x 10:
2 Box Squats

Jerk Balance Complex (0:00 – 4:00)
*Repeat from 5-15
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Seconds in Catch)

Tall Clean Complex (4:00 – 8:00)
*Repeat from 5-15
3 Sets:
2 Tall Cleans
1 Split Jerk

Clean and Jerk Complex (10:00 – 19:00)
*Repeat from 5-15
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

Conditioning
“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

KILOS
43/29

GAMES PREP

Gymnastic Conditioning
For Time (12 Minute Time Cap):
21/18 Calorie Ski Erg
18/15 Calorie Ski Erg
15/12 Calorie Ski Erg
12/9 Calorie Ski Erg
9/6 Calorie Ski Erg

After Each Round: 3 Strict Ring Muscle-ups

Box Squats
*Repeat from 5-15
On the Minute x 10:
2 Box Squats

Jerk Balance Complex (0:00 – 4:00)
*Repeat from 5-15
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Seconds in Catch)

Tall Clean Complex (4:00 – 8:00)
*Repeat from 5-15
3 Sets:
2 Tall Cleans
1 Split Jerk

Clean and Jerk Complex (10:00 – 19:00)
*Repeat from 5-15
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

Conditioning
“Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

KILOS
43/29

Odd-Object Conditioning
On the 3:00 x 5 Rounds:
5 Kipping Parallette Handstand Push-ups (14″/8″)
5 D-Ball Cleans over Yoke (150/100)
50′ Yoke Carry

KILOS
**Men:** 81-122-163-204-244
**Women:** 81-104-127-150-172

OPEN PREP

Active rest day

GAMES PREP

Active rest day

OPEN PREP

Clean Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull

Snatch Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull

Conditioning
“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

**Repeat from 2-28

KILOS
22.5’s/15’s

Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
____________________________
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets

GAMES PREP

Clean Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull

Snatch Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull

Conditioning
“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

KILOS
22.5’s/15’s

Lunge Conditioning
For Time:
100/70 Calorie Row
50 GHD Sit-ups
150′ Double Dumbbell Walking Lunge (70’s/50’s)

* 1 Dumbbell Overhead
* 1 Dumbbell in Front Rack

KILOS
30’s/22.5’s

Odd-Object Conditioning
10 Rounds For Time:
1 Legless Rope Climb
50 Meter Sled Push

**Repeat from 2-28

KILOS
**Opening Weight:** 40/20
**Add Each Round:** 4.5
Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
____________________________
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets