1. Warm-up
5 Minute Slow Bike Row
Then
1:00 Couch Stretch/side
3 Slow Rounds
10 Good Mornings
10 Push Press

2. Strength
Find 1RM Back Squat

3. Met-Con
For Time:
30 Handstand Push Ups
15 Power Cleans 155/105lbs
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

After completing pieces 1-3, Please choose ONE of the following:

4a. Gymnastics Accessory
Max reps in 1 minute of Glute Ham Raises with 25/15lbs plate hugged to chest

4b. Strength Accessory
Max reps in 1 set of bodyweight OHS with full pause at the bottom and top

Warm -up – 200RT, Leg Swings, Back twist, PVC, Ankle circles

A. Ladder Drills w/ med ball

B. For Time: ( Cap 15 mins)

10-1

HSPU and Med Ball Cleans or Stone Cleans

C. 10 min of Burpees 30 sec on 30 sec off – Sprint!!! Max reps is score

D. L-Sit Max Hold 3 Attempts at top score

 

 

Warm- up – 2 x 10 Light Good Mornings

Then 5 Kipping Pull-ups

10 Cal Row

1. 2009 DL Ladder – Work as an EMOM

increase weight by 10# each time

personalize the starting weight

2. 201 Games M-up Biathlon

For Time:

400 Meter Run

18 M-ups

400 Meter Run

15 M-ups

400 Meter Run

12 M-up

Do UB, if you break then run 200 meters

 

 

1. Warm-up
Hip Extensions 1×15 with a 20/14lb medicine ball hugged to chest
Then 2 rounds:
15 Russian Power Swings 70/53lbs
10 Burpees to 6″ Target

2. Lift
2012 Games Clean Ladder
1-rep Clean every min with progressively heavier barbells (personalize it)

Men’s Weights (pounds) – 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385.

Women’s Weights (pounds) – 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235.

Athletes will be ranked by the weight of their heaviest successful clean. Partial pounds will be awarded for each additional deadlift completed after they attempt and fail the clean.

3. Met-Con 
2009 Games Final
15 Power Cleans 155/100
30 Toes to Bar
30 Box Jumps 24/20″
15 Muscle Ups – or 30 Pullups
30 DB Push Press 40/25s
30 Double Unders
15 Thrusters 135/95lbs
30 Pushups
30 Burpees15/15 Overhead Stationary Lunges w/ 45/25lb Plate

Warm – up – 200 RT, Leg Swings, Back Twist, PVC, Knee Hugs, Quad Pulls,

Test: Standing Broad Jump – 3 attempts to find max distance

Test: 2 min to est. 1 RM weighted CTB PU

For Time: 3 Rds for Time

5 Strict HSPU

10 Alt Pistols

15 Pull ups

1. Warm-up
3 Rounds:
15 Air Squats
15 Light Push Press

2. Lift
2015 Games Snatch Speed Ladder:
Complete each round until you fail to meet the time cap

Quarterfinal Round: ( personalize it)
For time:
1 squat snatch (190 / 110 lb.)
1 squat snatch (200 / 115 lb.)
1 squat snatch (205 / 120 lb.)
1 squat snatch (210 / 125 lb.)
1 squat snatch (215 / 130 lb.)
Time Cap 4 minutes – Score is highest weight and time with 5 lifts

Semifinal Round: – Optional
For time:
1 squat snatch (220 / 135 lb.)
1 squat snatch (230 / 140 lb.)
1 squat snatch (235 / 145 lb.)
1 squat snatch (240 / 150 lb.)
1 squat snatch (245 / 155 lb.)
Time Cap 6 Minutes – Score is highest weight and time with 5 lifts

Final Round: – Optional
For time:
1 squat snatch (250 / 160 lb.)
1 squat snatch (260 / 165 lb.)
1 squat snatch (265 / 170 lb.)
1 squat snatch (270 / 175 lb.)
1 squat snatch (275 / 180 lb.)
Time Cap 4 minutes

3. Met-Con 
2010 Games
“Deadlift-Pistol-Double Under”
AMRAP 7 Minutes
7 Deadlifts 315/205lbs
100ft Sprint
14 Alternating Pistols
21 Double Unders
100ft Sprint

 

Warm- up – 200RT, Leg Swings, Back twist, PVC, Spider stretch, Ankle rolls

A. Cone Drills

B. 15 KB Snatches R-Arm

20 TTB

15 KB Snatches L- Arm

20 TTB

15 KB Snatches R-Arm

20 TTB

15 KB Snatches L-Arm

C. 3 Rds

100M Farmers Carry 2 – 70/53

25 HSPU or Push ups

1. Warm-up
Banded glute activation
Steady 6 Minute AMRAP
10  Cal on Rower
5 Strict Pull Ups

2. Strength
2014 Overhead Squat Event
3 Attempts to find 1RM Overhead Squat

3. Met-Con
2011 Games “Rope-Clean”
For Time:
5 Rope Climbs
5 Clean and Jerk 145/115lbs
4 Rope Climbs
4 Clean and Jerk 165/125lbs
3 Rope Climbs
3 Clean and Jerk 185/135lbs
2 Rope Climbs
2 Clean and Jerk 205/145lbs
1 Rope Climb
1 Clean and Jerk 225/155lbs

1. Warm-up
Banded Glute Activation
Then
20 Hip Extensions
40 Calorie Row

2. Strength
Find your 3RM Deadlift

3. Met-Con
For Time:
27-21-15-9
Row for Calories
Deadlift 225/155lbs