Comptrain 2017

START
2017 REGIONAL & OPEN ATHLETES
The Power Cleans and Snatches listed below are part of a progression. Follow the designated
percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic
lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED.
Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing
on your muscle or lungs, these lifts will do the same. Give them everything you have.
1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%
B. At the 12:00
EMOMx9: 1 Power Snatch at 75%
C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.
2. Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)

This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List”
then “v1:40/20r…9”.
Rest day!
2017 REGIONAL ATHLETES
1. Conditioning
3RFT:
21 Calorie Assault Bike
7 Power Snatches, 185/135
Directly into…
3RFT:
21 Calorie Row
7 OHS, 185/135
2. Burner Conditioning
4 RFT:
21 Wall Balls, 20/14
18 KBS, 1.5/1-pood
15 Box Jump Overs, 24/20
12 Burpees
3. Gymnastics Conditioning
AMRAP 6 of:
Ascending Ladder of Strict Deficit HSPU 6/4″
1 Legless Rope Climb + 1 Regular Rope Climb
Start round 1 by completing 1 strict deficit HSPU then 1 legless rope climb then 1 rope
climb with you legs. Round 2 begins with 2 HSPU and then 1 more legless + 1 regular
rope. Round 3 is 3 HSPU + 1 legless and 1 regular rope climb. Continue as long as possible
in 6 minutes.
2017 OPEN ATHLETES

1. Conditioning
For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65
Reverse Tabata HSPU
8 x:10 on, :20 off
Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and
repeat for 8 sets. Your score is the total number of reps completed. The goal is to
increase you cycle time and stamina.
1. Clean and Jerk

EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. On Saturdays you will do an
EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across,
climbing, waves or hit a 1RM).
2. Squat
3×3 Front Squats, across
3. Gymnastics Pulling
60 reps of Strict C2B Pull ups for time.
4. Conditioning
For Time:
21 Hang Power Cleans
21 Front Squats
21 Jerks
21 Bar Muscle ups
21 Kipping Parallette HSPU
15 Front Squats
15 Jerks
15 Bar Muscle ups
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 Bar Muscle ups
Men use 185 for all barbells.
Women use 135 for all barbells.
2017 OPEN ATHLETES
1. Clean and Jerk

EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie:
across, climbing, waves or hit a 1RM).
2. Squat
3×3 Front Squats, across
30 Bar Muscle ups + 30 Strict C2B Pull ups for time.
4. Conditioning
21 Front Squats
21 Jerks
21 C2B Pull ups
21 Kipping HSPU
15 Front Squats
15 Jerks
15 C2B Pull ups
15 Kipping HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 Kipping HSPU
Men use 155 for all barbells.
Women use 105 for all barbells.
All Athletes
Rest Day

1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as
wave sets, or moderate load threshold training. Take what’s there today).
2. Snatch Accessory Work

5×2 Snatch Pulls, Climbing
3. Squat
5×2 Back Squat, across
4. “Schlitz”
4 Rounds:
400 Meter Run
4 MU
40 DU
For Time:
12 Muscle ups + 24 Strict C2B pull ups
Rest 3 minutes
6 Muscle ups + 18 Strict C2B pull ups
2017 OPEN ATHLETES

1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across,
as wave sets, or moderate load threshold training. Take what’s there today).

3. Squat
4. “Schlitz”
4 Rounds:
400 Meter Run
4 MU
40 DU
1. Conditioning
“Black and Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees
2. Conditioning
EMOMx12
15 Calorie Row
15 GHDSU
The Power Cleans and Snatches listed below are part of a progression. Follow the designated
percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic
lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the
SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t
too taxing on your muscles or lungs, these lifts will do the same. Give them everything you
have.
A. At the 0:00
EMOMx9: 1 Power Clean at 75%
B. At the 12:00
EMOMx9: 1 Power Snatch at 75%
C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.
2. Stamina Training
21-18-15-12-9-6-3 unbroken Thrusters for time, 95/65
All Athletes
Rest Day
1. Conditioning
3RFT:
3 Jerks, 245/175
3 Front Squats, 245/175
30 C2B Pull ups
30 Push ups
30 Air Squats
EMOMx21:
Min 1: 50′ HS Walk
Min 2: 1 Peg Board
Min 3: 10 Triple Unders
3. Mid-Line Conditioning
A. 3 Super Sets of:
20 Calorie Row
20 Stiff Leg RDL, you choose the weight
B. 3 Super Sets of:

20 Calorie Row
20 GHDSU
2017 OPEN ATHLETES

1. Conditioning
3 RFT:
3 Jerks, 185/135
4 FS, 185/135
5 Cleans, 185/135
30 Pull ups
40 Push ups
50 Abmat Sit ups
EMOMx10: 4-8 unbroken Kipping HSPU
SESSION 1:
1. Track Conditioning
A. 4x (300m Run, rest :15 + 200m Run) rest 1 minute between sets
rest 4 minutes
B. 2x (400m Run, rest :20 + 200m Run) rest 1 minute between sets
rest 3 minutes
C. 1x600m Run
SESSION 2:
1. Clean and Jerk
This is part of a progression for building your Clean and Jerk. On Saturdays you will do
an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie:
2. Squat/Gymnastics Conditioning
EMOMx10:
Odd: 5 muscle ups + 5 Front Squats from the ground, you choose the weight
Even: Rest
4 Giant Sets* of:
15 Strict HSPU
12 Strict TTB
9 Strict Ring Dips
*A Giant Set are not for time, but are done with minimal rest between movements. Rest 2-3
minutes between rounds.
4. Conditioning
For Time:
AMRAP 20
Teams of 2
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how
many rounds + reps your team completes.
2017 OPEN ATHLETES
1. Clean and Jerk

EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie:
EMOMx10:
Min 1: 5 Squat Cleans, you choose the weight
Min 2: 5 Muscle ups
3. Conditioning
For Time:
AMRAP 20
Teams of 2
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how
many rounds + reps your team completes.
All Athletes
Rest day.
1. Snatch

3. Squat
4. 6 RFT:
13 Thrusters, 115/85
14 C2B Pull-Ups
2017 OPEN ATHLETES

1. Snatch

3. Squat
4. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups
2017 Regional & Open Athletes
1. Conditioning
3 RFT:
400m Run
12 Deads, 275/185
21 Box Jumps, 24/20
2. Conditioning
42-30-18 reps for time of:
GHDSU
Hip Extensions
Calorie Row
Regional Athletes
NOTE: This is the first week we are moving away from the power variations for these lifts. Next
week we will decrease the loads, but the rep schemes get much spicer.
A. At the 0:00
EMOMx8: 1 Squat Clean at 80%
B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%
C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65
2. Conditioning
5 RFT:
3 Strict HSPU + 3 Kipping HSPU
6 D-Ball Shoulders, 100/80
9 TTB
12 DB Snatch, 70/50 (6/side)
OPEN Athletes
NOTE: This is the first week we are moving away from the power variations for these lifts. Next
week we will decrease the loads, but the rep schemes get much spicer.
A. At the 0:00
EMOMx8: 1 Squat Clean at 80%
B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%
C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65
All Athletes
Rest day.
REGIONAL ATHLETES
1. Conditioning
21-15-9
Power Cleans, 135/95
Ring Dips
400m Run
2. Row Conditioning
4x600m, 1 min rest
2x300m, :30 rest
2x500m, :45 rest
2x300m, :30 rest
3. Midline
Accumulate 2 mins in a L sit on parallettes*
* every time you come down complete 10 pistols (5/side)
OPEN ATHLETES
1. Conditioning
21-15-9
Ring Dips
400m Run
2. Row Conditioning
50-40-30-20-10 Calorie Row
:20 rest between efforts
3. Midline
Accumulate 1 min in a L sit on parallettes
SESSION 1:
1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m
SESSION 2:
1. Clean and Jerk
EMOMx7: 2 Power Cleans + 1 Split Jerk
3 rounds of ascending ladder of MU + FS
min 1: 1 MU + 1 FS from the ground at 225/155
Rest 5 minutes between rounds
3. "Kelly on a Bike"
5 RFT:
30 Calorie Bike
30 Box Jumps, 24/20
30 Wall balls, 24/20
OPEN ATHLETES
1. Clean and Jerk
EMOMx5: 2 Power Cleans + 1 Split Jerk
2. Conditioning
6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats from the ground 205/145
3. "Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats
All Athletes
Rest Day
1. Back Squat
EMOMx10: 1 Back Squat - work up to a heavy single

3. Conditioning
with a running clock
A. at the 0:00: 30 Snatches for time, 135/95
B. at the 6:00: 30 Clean and Jerks for time, 135/95
C. at the 12:00: 30 Thrusters for time, 135/95
2017 OPEN ATHLETES

1. Snatch
"Isabel" 30 Snatches for time, 135/95

3. Squat
1. Conditioning
5 RFT:
21 Wall Balls
15 Calorie Row
9 TTB
2.
50-40-30-20-10 Calorie Row, 1 minute rest between sets
3. Midline
A. 3x20 weighted Abmat Sit ups - feet anchored
B. 3x30 Good Mornings, 45#
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%
C. At the 20:00
Death by Strict HSPU immediately into Death by Kipping HSPU
On the first minute do 1 strict hspu, 2 on the second.... Once you can't complete them
strict, continue the count by kipping until you can no longer complete the prescribed
reps inside the minute. (The prescribed reps don't need to be unbroken.)
2. Conditioning
10 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups
2017 OPEN ATHLETES

A. At the 0:00
B. At the 10:00
C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer
complete the prescribed reps inside the minute. (The prescribed reps don't need to be
unbroken.)
2. Conditioning
7 RFT:
7 Hang Squat Cleans, 135/95
7 C2B Pull ups
All Athletes
Rest day.
1. Conditioning
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)
2. Conditioning
200 Double Unders
2k Row
100 Double unders
1K Row
2017 OPEN ATHLETES

1. Conditioning
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)
2. Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row
SESSION 1:
1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m
For every interval you will alternate running 200m fast and 200m recovery. For example, an
athlete that has a PR of a 6 min mile should start this session by running 200m at about
42 seconds, then recovery jog for 200m. She would continue this for 4 rounds until
the 1600m were complete. All fast 200's and recovery 200's should be the same pace
across the entire workout.
SESSION 2:
1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
2. Muscle up Conditioning
10 RFT: 3 unbroken Muscle ups
3. Conditioning
4 RFT:
800m Run
4 Rope Climbs
40' DB Walking Lunge, 70/50
2017 OPEN ATHLETES

1. Clean and Jerk
2. Muscle-up Conditioning
10 RFT: 3 unbroken Muscle ups
3. Conditioning
4 RFT:
800m Run
4 Rope Climbs
40' DB Walking Lunge, 70/50
All Athletes
Rest Day
1. Snatch
EMOMx10: 1 Squat Snatch

3. Conditioning
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees
4. Strength/Gymnastics Conditioning
5 Rounds NOT for time
10 Strict C2B
10 Back Squats, you choose the weight
2017 OPEN ATHLETES

1. Conditioning
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees
Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as
needed and continue till 10 rounds are completed.
1. Conditioning
21-15-9
Deadlifts, 315/205
Box Jumps, 30/24
2. Row Conditioning
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then
“v1:40/20r…9”.
3. MidLine Conditioning
3 Giant Sets of:
20 weighted abmat Sit ups
Single Leg RDL
2017 OPEN ATHLETES

1. Conditioning
21-15-9
Dead Lifts, 315/205
Box Jumps, 30/24
2. Row Conditioning
4x500m Row, 3 min rest
3. MidLine Conditioning
3 Giant Sets of:
20 weighted abmat Sit ups
20 Banded good mornings
A. At the 0:00
B. At the 10:00
C. At the 20:00
Death by TTB
2. Strength
A. 5x10 Back Squats
B. 5x10 Bench Press
2017 OPEN ATHLETES

A. At the 0:00
B. At the 10:00
C. At the 20:00
Death by TTB
2. Strength
A. 2x10 Back Squats
B. 2x10 Push Press
All Athletes
Rest day
1. Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up
3 RFT:
42-30-18 Calorie Row
21-15-9 OHS, 155/105
3. Mid Line Conditioning

3 Supersets of:
:30 GHD Soupine Hold (face up)
:60 GHD Prone Hold (face down)
2017 OPEN ATHLETES

1. Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up
2. Stamina
EMOMx10: 6 Power Snatch + 6 OHS, 95/65

3 Supersets of:
:30 GHD Soupine Hold (face up)
:60 GHD Prone Hold (face down)
SESSION 1:
1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m
For every interval you will alternate running 200m fast and 200m recovery. For example, an
athlete that has a PR of a 6 min mile should start this session by running 200m at about 42
seconds, then recovery jog for 200m. She would continue this for 4 rounds until the
1600m were complete. All fast 200's and recovery 200's should be the same pace across the
entire workout.
SESSION 2:
1. Clean and Jerk
7 RFT: 10 unbroken C2B Pull ups
3. Conditioning
7 RFT:
21-18-15-12-9-6-3 DB Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row
2017 OPEN ATHLETES

1. Clean and Jerk
7 RFT: 10 unbroken C2B Pull ups
3. Conditioning
7 RFT:
21-18-15-12-9-6-3 DB Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row
All Athletes
Rest Day
1. Snatch
EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS

3. Squat
3×10 Back Squats
4. Conditioning
"Glen"
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
3×25 unbroken C2B
2017 OPEN ATHLETES

1. Snatch
EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS
2. Squat
3×10 Back Squats
3. Conditioning
"Glen"
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
1. Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets
2. Conditioning
4 RFT:
12 Deads, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14
3. Row
3 rounds of:
4 x :45 seconds on, :45 seconds rest
Rest 3 minutes after each full round
1. Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU
2. Conditioning
3 RFT:
500m Row
3. Midline
3 Super Sets of:
30 GHDSU
30 Hip Extensions
2017 OPEN ATHLETES

1. Strength
Running Clock
Mins 1-8:
Rest 4:00
Mins 12-20:
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU
2. Conditioning
3 RFT:
500m Row
9 Thrusters, 115/85
All Athletes
Rest day.
1. Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups
2. Strength
8 x 3 Back Squat
6 x 4 Bench Press, climbing
4 x 8 Push Press, climbing
3 x Max strict ring dips
30 Strict L-sit Pull ups
2017 OPEN ATHLETES

1. Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups
2. Strength
8 x 3 Back Squat
3. EMOMx8:
Odd: 60 Double Unders
Even: 5 Strict L-Sit Pull ups
SESSION 1:
2 x 800, rest 4 mins
3 x 600, rest 3 mins
4 x 400m, rest 2 mins
SESSION 2:
1. Clean and Jerk
EMOM x 10: 1 Squat Clean and Split Jerk
8 RFT:
4 Unbroken Ring Muscle-ups
3. Conditioning
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Calorie Row
2017 OPEN ATHLETES

1. Clean and Jerk
EMOM x 10: 1 Squat Clean and Split Jerk
8 RFT:
4 unbroken Ring Muscle ups
3. Conditioning
30 Calorie Row
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Calorie Row
All Athletes
Rest Day
1. Snatch
EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch
2. Squat
3x10 Back Squats
3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull ups
3x25 unbroken C2B
2017 OPEN ATHLETES

1. Snatch
EMOMx12: Snatch
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch
2. Squat
3x10 Back Squats
3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull ups
1. Sumo Dead Lift
5x2 reps for max load, unlimited rest between sets
2. Conditioning
"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees
3. Strength Accessory
A. 3x10 Romanian Dead Lift
B. 3x6 Bulgarian Split Squat
C. 3x20 Weighted Sit up - feet anchored with dumbbell across chest
1. Weightlifting
Running Clock...
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65
2. Conditioning
4 Rounds:
21 Calorie Row
7 Squat Cleans, 185/135
3. Midline
3 Supersets of:
10 Barbell Roll-Outs
10 Glute Ham Raises
2017 OPEN ATHLETES

1. Weightlifting
Running Clock...
Minutes 1-9:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65
2. Conditioning
4 Rounds:
30 Calorie Row, 1 Minute Rest between sets
3. Midline
3 Supersets of:
10 Barbell Rollouts
10 Glute Ham Raises
All Athletes
Rest Day
1. Strength
3x8 Front Squats
3x8 Bench Press
2. Conditioning
OT2:00 x 10
3 Muslce ups
5 Deads, 315/225
7 Strict HSPU
3. Skill Conditioning
EMOMx12
Odd: 50 Double unders
Even: 50' HS Walk
2017 OPEN ATHLETES

1. Strength
3x8 Front Squats
3x8 Bench Press
2. Conditioning
OT2:00 x 10
3 Muslce ups
5 Deads, 275/185
7 Kipping HSPU - Open Standards
SESSION 1:
3x300, :20 rest + 200, 2 min rest
rest 3 mins
3x400m, 2 min rest
SESSION 2:
1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk +
Split Jerk
6x12 unbroken C2B pull ups
3. Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls
2017 OPEN ATHLETES

1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push
Jerk + Split Jerk
6x12 unbroken C2B pull ups
3. Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls
All Athletes
Rest Day
1. Snatch
EMOMx12:
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch
2. Squat
A. 3x8 Back Squats
B. 5x1 Pausing OHS for 10 seconds
3. Conditioning
"C2B Lynne"
5 rounds of:
Max Bench Press, Bodyweight
Max unbroken Pull ups*
Rest 3 minutes between supersets
*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead
1. Sumo Dead Lift
4x6 reps for max load, unlimited rest between sets
2. Conditioning
"Christine"
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x6-10 Glute Ham Raises
C. 3x20 Weighted Sit up - feet anchored with dumbbell across chest
1. Weightlifting
Running Clock
Mins 1-8:
Rest 4:00
Mins 12-20:
Rest 4:00
1 minute bike test for max cals
2. Conditioning
3 RFT:
10 1-arm DBS, 100/70 (5/side)
10 Weighted Pistols, 1.5/1-pood (5/side)
2017 OPEN ATHLETES

1. Weightlifting
Running Clock
Mins 1-8:
Rest 4:00
Mins 12-20:
Rest 4:00
1 minute bike test for max cals
2. Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls
All Athletes
Rest Day
1. Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
2. Squats
3x8 Front Squats
3. Gymnastics Strength
10-9-8-7-6-5-4-3-2-1 of:
Weighted Strict Ring Dip
Weighted Strict Pul up
4. Midline
5 Super Sets of:
20 GHDSU
20 Hip Extension
2017 OPEN ATHLETES

1. Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
2. Squats
3x8 Front Squats
3. Gymnastics Strength
5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pul up
SESSION 1:
EMOMx10: 200m Run
rest 5 mins
EMOMx10: 200m Run
SESSION 2:
1. Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk
7 RFT: 5 unbroken Ring Muscle ups, rest as little as possible between sets
3. Conditioning
3 RFT:
1K Row
15 Snatches, 135/95
2017 OPEN ATHLETES

1. Clean and Jerk
7 RFT: 5 unbroken Ring Muscle ups, rest as little as possible between sets
3. Conditioning
800m Run
30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65
All Athletes
Rest & Watch the Games
1. Snatch
EMOM Snatch Waves
EMOM x 5 - 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 - 1 Squat Snatch (build)
2. Back Squat
Running Clock:
On the 0:00 - 5 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.
3. Conditoning
1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row
4. Row Conditioning
500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)
Moderate paces should be 10-15 seconds above your 2K pace.
1. Deficit Deadlift (4")
7x3
2. Conditioning
21 HPC (135/95), 21 Burpees over Bar, 100 DU
3. Conditioning
5 Rounds:
15 GHD Sit-Ups
15 Kettlebell Swings (53/35)
50m Prowler Push (135/95)
Rest 1:00 between rounds
2017 OPEN ATHLETES

1. Conditioning
2. Deadlift
Build to a Heavy Set of 5
3. Row Conditioning
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row
1. Weightlifting + Gymnastics Conditoning
OTM x 6 - 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time
2. Conditioning
3 Rounds:
400 Meter TrueForm
21 TTB
7 DBall Over Shoulder (150/100)
OPEN ATHLETES
1. Weightlifting + Gymnastics Conditoning
OTM x 6 - 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time
2. Conditioning
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB
20 seconds of Front Squats, followed by a 10 second break

Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
All Athletes
Rest Day.
2017 Regional Athletes
1) Conditioning
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest
2) Handstand Walk
4 x 50' Unbroken HSW. Rest as needed in between sets.
3) Gymnastics Conditioning
5 Rounds, Not For Time:
5 Ring Dips - Pause for a full (2) seconds at the bottom and top of each repetition.
:15 second GHD Hold - parallel.
5 Strict CTB PU - Pause for a full (2) seconds at the bottom and top of each repetition.
:30 second Hip Extension Hold (45/25) - parallel.
2017 Open Athletes

1) Conditioning
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest
SESSION 1:
10 Rounds of run 300m, jog 100m to recover
goal is to maintain the same time for all 10 300m intervals
SESSION 2:
1. Clean and Jerk
5 RFT: 15 C2B pull ups, rest as little as possible between sets
3. Conditioning
30 TTB
30 Calorie Row
15 Squat Snatches (115/80)
60 Calorie Row
30 Calorie Row
30 TTB
2017 OPEN ATHLETES

1. Clean and Jerk
5 RFT: 15 C2B pull ups, rest as little as possible between sets
3. Conditioning
30 TTB
30 Calorie Row
60 Calorie Row
30 Calorie Row
30 TTB
* Please note: We originally posted incorrect programming for today. It has since
been revised. Our apologies.
All Athletes
Rest Day
1. Snatch
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch
2. 3x6 Back Squat
3. Snatch Grip Dead, 3x2
4. Gymnastic Pull Conditioning

15 Legless Rope Climbs for time
5. Conditioning
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
2017 OPEN ATHLETES

1. Snatch
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch
2. 3x6 Back Squat
3. Conditioning
"The Chief"
5 Rounds:
AMRAP 3:
6 Pushups
9 Air Squats
Complete 5 of the following complexes: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B
Pull ups + 5 Kipping Pull ups
1. Dead Lift
Work up to a heavy double deadlift with bands or Chains
2. Conditioning
4 Rounds:
500 Meter Row
400 Meter Run
30 GHDSU
3. Conditioning
4 RFT:
30 Calorie Assault Bike (45 cal Schwinn)
1 minute rest between rounds
1. Snatch
1 rep Max
2. Clean and Jerk

1 rep Max
3. EMOMx10
5 Front Sqauts for max load
10 HSPU - do as many as possible strict
All Athletes
Rest Day
1. Back Squat
1RM
2. Gymnastics Testing
Max set of unbroken Muscle ups
3. Conditioning
1 RFT:
30 Burpees Over the Bar
1. Clean and Jerk
1 Power Clean + 3 Front Squats + 1 Jerk
4 RFT: 20 unbroken C2B pull ups, rest as little as possible between sets
3. Conditioning
"31 Heroes"
Teams of 2, AMRAP 31*:
8 Thrusters (155/105)
6 Rope Climbs, 15'
11 Box Jumps (30/24)
Continuous 400m run w/ sandbag
*One athlete works on the thrusters, ropes and boxes while the other runs. Once the
running athlete returns they switch roles and continue accumulating rounds and reps for
the entire 31 minutes.
Find out more about the 31 Heroes Workout here.

All Athletes
Rest Day
With a running clock...
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
7. Conditioning
15 OHS, 155/105
15 C2B
15 Squat Snatches, 155/105
15 C2B
15 C2B
15 C2B
A. 3 x unbroken reps of strict weighted muscle ups (you choose the weight)
B.. 3x10 Weighted Hip Extension with 3 second pause at the top
C. 3x20 Close Grip Bench Press
D. 3x15 Skull Crushers
2017 OPEN ATHLETES

2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
7. Conditioning
15 OHS, 135/95
15 C2B
15 C2B
15 C2B
15 C2B
1. Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains
2. Conditioning
3 Rounds:
60 DU
30 Cal Bike
15 Deadlifts (275/185)
A. 3x6 Back Rack Bulgarian Split Squats
B. 3x20 Weighted Sit ups (feet anchored)
C. 3x6 Single leg Front Rack Step ups
2017 OPEN ATHLETES

1. Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains
2. Conditioning
3 Rounds:
60 DU
30 Cal Bike
1. Strength Conditioning
20 Cleans, 265/175 for time
20 Bench Press, 245/155 for time
5RFT:
50' Yoke Carry - you choose the weight
5 Weighted Pull ups - you choose the weight
5 Weighted Ring Dips - you choose the weight
2017 OPEN ATHLETES

4x8 unbroken Cleans, climbing - rest as needed
3x10 Bench Press, climbing - rest as needed
5RFT:
5 Front Squats - you choose the weight
5 Weighted Pull ups - you choose the weight
5 Weighted Ring Dips - you choose the weight
4. Conditioning
2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row
All Athletes
Rest
1. Conditioning
Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
Rx - 115/80
2. Strength
6x4 Back Squats, across
5x50' Handstand Walk
4. Row Conditioning
50-40-30-20-10-20-30-40-50 Calories For time, equal work:rest
2017 OPEN ATHLETES

1. Conditioning
Rx - 115/80
2. Strength
6x4 Back Squats, across
SESSION 1:
1. Run Conditioning
8x200m Run, 3 min rest between sets
SESSION 2:
1. Clean
5x2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top)
2. Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with
unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken
with unlimited rest
with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5
unbroken with unlimited rest
4. Conditioning
"Rowing Helton"
3 Rounds:
30 DB Squat Cleans (50/35)
30 Burpees
800 Meter Row
2017 OPEN ATHLETES

1. Clean
5x2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top)
2. Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken
with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with
unlimited rest
4. Conditioning
"Rowing Helton"
3 Rounds:
30 DB Squat Cleans (50/35)
30 Burpees
800 Meter Run
All Athletes
Rest Day
1. Snatch
Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)
2. Back Squat
3x6 Across
3. Conditioning
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
4 Giant Sets* of:
6 DB Bulgarian Split Squats, 8/ea. side
6 Weighted Chin ups
6 Close Grip Bench Press
6 Romanian Dead Lifts
*A giant set is not for time, but move with purpose from movement to movement. After
completing the cycle rest 2-3 mins before starting the cycle again.
2017 OPEN ATHLETES

1. Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)
2. Back Squat
3x6 Across
3. Conditioning
"Tiger Blood"
3 RFT:
400m Run
1. Conditioning
AMRAP 20 of:
15 Cal Row
15 KB Goblet Squats, 2/1.5-pood
2. Conditioning
3 RFT:
20 Calorie Assault Bike (35 Calorie Schwinn)
20m KB Walking Lunge, 2/1.5-pood
3. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
2017 OPEN ATHLETES

1. Conditioning
AMRAP 20 of:
15 Cal Row
15 KB Goblet Squats, 2/1.5-pood
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
1. Squat Conditioning
For time*:
20 Back Squats, 185/135
20 Back Squat, 225/155
*No Racks. 1 Bar. Rest 1 minute after completing each weight
2. Press Conditioning
For time*:
20 Push Press, 155/105
3. Clean Conditioning
For time*:
20 Hang Power Clean, 185/135

For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.
2017 OPEN ATHLETES

1. Squat Conditioning
For time*:
20 Back Squat, 185/135
2. Press Conditioning
For time*:
3. Clean Conditioning
For time*:

For time*:
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.
All Athletes
Rest Day

1. Conditioning
9-6-3 of:
Dead Lifts, 365/255
Strict Parallette HSPU, 10/6"
2. Conditioning
12-8-4 of:
Dead Lifts, 315/225
Kipping Parallette HSPU, 10/6"
3. Conditioning
15-10-5
Dead Lifts, 275/185
Strict HSPU
4. Conditioning
5 RFT:
10 Strict Ring Dips
20 Calorie Row
50 GHDSU
50 Strict TTB
2017 OPEN ATHLETES

1. Conditioning
21-15-9
Dead Lifts, 225/155
Kipping HSPU, Open Standards
2. Conditioning
21-15-9
TTB
Row For Calories
3. Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders

SESSION 1:
1. Run Conditioning
3x (300m moderate, 300 fast, 200m Moderate, 200m fast) no rest between distances.
Rest 3 minutes between sets
SESSION 2:
1. Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing
2. Jerk
5 sets of: 2 Front Squats + 1 Split Jerk
unlimited rest
with unlimited rest
with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken
with unlimited rest
4. Conditioning
60 Thrusters, 75/55
2017 OPEN ATHLETES

1. Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing
2. Jerk
5 sets of: 2 Front Squats + 1 Split Jerk
unlimited rest
with unlimited rest
with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken
with unlimited rest
4. Conditioning
60 Thrusters, 75/55
All Athletes
Rest Day

1. Clean
1RM with at 2 second pause 1" off the floor
2. Front Squat
2RM
3. Back Squat
4x6 across
5 RFT*:
10 unbroken Dumbbell Push Press, 70/50
10 Unbroken Dumbbell Reverse Lunges, 70/50 (5/side)
10 Unbroken Dumbbell Dead Lifts, 70/50 - all 4 heads of db must touch the ground on every
rep.
*Each round must be completed as 30 unbroken reps, rest as little as possible between
rounds
A. 4x10 Glute Ham Raises
B. 3x8 Back Rack Bulgarian Split Squats
C. 2x20 Good mornings
2017 OPEN ATHLETES
1. Clean
2. Front Squat
2RM
3. Back Squat
4x6 across
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every
rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between
rounds

1. Conditioning
...at the 0:00

AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB
...at the 10:00

AMRAP 5
15 KBS, 2/1.5-pood
...at the 20:00

AMRAP 5
15 Cal Row
10 Thrusters, 95/65
...at the 30:00
AMRAP 5
10 Cal Row
2. Midline Coditioning
50 Strict L-Pull ups for time
2017 OPEN ATHLETES

1. Conditioning
With a running clock
at the 0:00
AMRAP 5
10 TTB
at the 10:00
AMRAP 5
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

1. Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
Rest 5 minutes
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
4. Conditioning
"Fortitude"
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees
2017 OPEN ATHLETES

1. Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
3. Conditioning
"Fortitude"
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees
All Athletes
Rest day

1. Squat
5x1 Front Squat at Monday's Double weight
2. Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 165/115
100-80-60-40-20 Double unders
3. Conditioning
EMOMx12
Odd: 50m Prowler Push - you choose the weight
Even: 5-10 Kipping Deficit HSPU - you choose the height
4. Odd Object Conditioning

3 RFT:
10 D-Ball Shoulder, 150/100
10 Axle bar OHS, 135/95
2017 OPEN ATHLETES

1. Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders
2. Squat
Front Squat 3x3 across
Back Squat 3x3 across

EMOMx14:
Odd: 2-3 Power Snatches, 205/145
Even: 2-3 Power Clean and Jerks, 245/165
2. "Eva"
5 RFT
800m Run
30 KBS, 2/1.5 pood
30 Pull ups
2017 OPEN ATHLETES

1. "Eva"
5 RFT
800m Run
30 KBS, 2/1.5 pood
30 Pull ups
All Athletes
Rest Day

1. Snatch
2. Back Sqat Squat

3RM
3. Front Squat
4x6 across
5 rounds NOT for time of:*
Max Power Cleans, Bodyweight
Max Strict HSPU
No rest between movements, 3 minute rest between rounds
Complete 4 Supersets of:
A. 10 Glute Ham Raises
B. 20 Close Grip Bench Press
* Rest 30 seconds between rounds.
50 Strict Presses, 95/65
50 Good Mornings, 95/65
2017 OPEN ATHLETES

1. Snatch
2. Back Sqat Squat

3RM
3. Front Squat
4x6 across
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the
ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of Strict HSPU

1. Conditioning
Running Clock...
at the 0:00
5 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
3 RFT
15 Bar facing Burpees
at the 20:00
1 RFT
30 Bar Burpees
2. Run
4x600m, 3 min rest
3. Midline
75 GHDSU
2017 OPEN ATHLETES

1. Conditioning
"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Bar Burpee
at the 10:00
2 RFT
15 Bar facing Burpees
at the 20:00
1 RFT
30 Bar Burpees

1. Jerk
5x2 Push Jerk from blocks,
2. Barbell Cycling
3 RFT*
30 Deads, 185/135
*Rest 2 minutes between rounds
3. Conditioning
"DVB"
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
All Athlete
Rest day

1. Front Squat
8x3 at 75%, across
2. Power Clean
5x2 at 80%
3. Conditioning
5 Rounds:
10 C2B
10 Front Sqauts, 135/95
10 Jerks, 135/95
4. Conditioning
4 rounds of:
25 calorie Assault Bike
10 Kipping HSPU - you choose the height
2017 OPEN ATHLETES

1. Squat
Front Squat 3x3 across
Back Squat 3x3 across
2. Conditioning
5 Rounds:
10 C2B
10 Front Sqauts, 135/95
10 Jerks, 135/95

SESSION 1
1. Run Conditioning
3 rounds of:
800m at best 1 mile pace, :30 Rest
400m at best 1 mile pace
rest 3 minutes
SESSION 2
EMOMx14:
Odd: 2-3 Power Snatches, 205/145
Even: 1 Power Snatch + 2-3 OHS, 205/145
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+
with unlimited rest
unlimited rest
3. Row Conditioning
10K Row for time
2017 OPEN ATHLETES

1. Row Conditioning
10 rounds of: 250m Row, 1:30 rest
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+
with unlimited rest
unlimited rest
All Athletes
Rest Day

1. Clean and Jerk
5x3 Clean and Jerk at 75% - no TnG
2. Back Squat
3RM Box Squat with bands and/or chains
3. Front Squat
5x5 Front Squat at 75% across
5 rounds NOT for time of:
Max Push Press, Bodyweight
Max Strict TTB
A. 15 Single Leg Dumbbell RDL (15/side)
B. 20 Close Grip Bench Press
* Rest 1 minute between rounds.

Cross Over Symmetry Iron Scap Protocol
-if you don't have X-over symmetry - buy it - and today do 100 band pull a parts
2017 OPEN ATHLETES

1. Clean and Jerk
5x3 Clean and Jerk at 75% - no TnG
2. Back Squat
3RM Overhead Squat
3. Front Squat
Max TTB

1. Conditioning
AMRAP 5:
15 Cal Assault Bike (21 Cals on Schwinn)
21 DL (115/80)
Rest 5:00
AMRAP 5:
10 Cal Bike (15 Cals on Schwinn)
15 FS (115/80)
Rest 5:00
AMRAP 5:
5 Cal Assault Bike (9 on Schwinn)
2. Run
5x500m Run on TF, 2 min rest
3. Midline
4 Rounds of:
30 GHDSU
1 minute D-Ball Hold (Bear Hug Style)

2017 OPEN ATHLETES
1. Conditioning
AMRAP 5:
21 Cal Row
21 DL (95/65)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (95/65)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (95/65)

1. Snatch
5x3 From Blocks at mid thigh
2. Barbell Cycling
10-8-6-4-2 unbroken Hang Power Cleans for time, 225/155
3. Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU
4. Gymastics Condiitioning
10-9-8-7-6-5-4-3-2-1 of:
Strict C2B Pull ups
Strict Ring Dips
Pistols (prescribed reps on each leg)
2017 OPEN ATHLETES

1. Snatch
5x3 at 75%, no TnG - Pause for 5 seconds at the bottom of each squat.
2. Conditioning
AMRAP 20:
50 WB
50 DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring MU
3. Stamina Conditioning
EMOMx10
Odd: 10 OHS, 95/65
Even: 10 C2B Pull ups
All Athletes
Rest Day

1. Front Squat
8x3 at 80%, across
2. Power Clean
5x3 at 75% - No TnG
3. Conditioning
21-15-9
Overhead Squat (165/115)
HSPU
400 Meter Sand Bag Run, 60/40
4. Conditioning
4 Rounds of:
15 Calorie Ski Erg
50' Double KB OH Walking Lunge, 1.5/1-pood
2017 OPEN ATHLETES

1. Front Squat
8x3 at 80%, across
2. Power Clean
5x3 at 75% - No TnG
3. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU - Open Standards
500m Row
If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with
unlimited rest
If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10
If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7
If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken
with unlimited rest

SESSION 1
1. Run Conditioning
4 rounds of:
800m at best 1 mile pace, :30 Rest
400m at best 1 mile pace
rest 3 minutes
SESSION 2
1. Conditioning
AMRAP 9
9 KB Hang Power Snatches, right arm (53/35)
9 Burpees
9 KB Hang Power Snatches, left arm (53/35)
9 Box Jumps (24/20)
2. Conditioning
10-9-8-7-6-5-4-3-2-1 MU
100-200-300-400-500-600-700-800-900-1000m Row
30 Thrusters for time, 135/95
2017 OPEN ATHLETES
1. Conditioning
AMRAP 9
9 Burpees
9 Box Jumps (24/20)
2. Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 115/80
100-200-300-400-500-600-700-800-900-1000m Row
All Athletes
Rest

1. Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
2. Back Sqat Squat

3RM Back Squat with bands and/or chains
3. Front Squat
Max Rep Bench Press, Bodyweight
Max Strict Pull ups
A. 8 Single Leg Front Rack Step ups (8/side before switching )
B. 8-12 Glute Ham Raises
* Rest 1-2 minutes between rounds.
A. 10-15 Strict Dumbbell Shoulder Press
B. 20-30 Overhead Banded Tricep Extensions
-if you don't have X-over symmetry - buy it - and today do 100 band pull a parts
2017 OPEN ATHLETES

1. Clean and Jerk
2. Overhead Squat
1 set of 10 Overhead Squats
3. Front Squat
Max rep unbroken C2B Pull ups

1. Conditioning
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
9 Hang Sq Cln (185/135), 25 DU
2. Run on TrueForm
4x(400m Run fast + 200m Run easy + 400m Run fast )
No rest between distances
Rest 3 minutes between sets
3. Midline
50 GHDSU
50 Hip Extensions
120 Second D-Ball Hold, 150/100 (Bear Hug Style)
35 GHDSU
35 Hip Extensions
90 Second D-Ball Hold, 150/100 (Bear Hug Style)
20 GHDSU
20 HIp Extensions
60 Second D-Ball Hold 150/100 (Bear Hug Style)
2017 OPEN ATHLETES

1. Conditioning
AMRAP 5:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
9 Hang Sq Cln (185/135), 25 DU
** Please Note: We originally posted an incorrect weight for the final set of Hang Sq
Clns for the women. The error has been fixed & we apologize for the mistake. **

1. Snatch
3x2 Hang Snatch Pull + Hang Squat Snatch at 65%
2. Snatch Pull
3x2 Snatch Pull at 100% of best snatch - Pause 1" off the ground, unlimited rest
3. Conditioning
AMRAP 15:
55 Pull-Ups
55 Calorie Bike
55 HSPU
EMOMx16
Min. 1: 1 Legless Rope Climb + 1 Regular Rope Climb
Min. 2: 2 Strict Deficit HSPU - choose the biggest deficit possible
Min. 3: 3 Muscle ups with medball between legs - strict if possible
Min. 4 : 4 KB Pistols, 1.5/1 pood (4/side)
2017 OPEN ATHLETES

1. Snatch
2. Snatch Pull
3. Conditioning
AMRAP 15:
55 Pull-Ups
55 Calorie Bike
55 HSPU
EMOMx10
Odd: 2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even: 10 TTB
All Athletes
Rest Day

1. Front Squat
7x3 at 85%, across
2. Power Clean
5x3 at 80% - No TnG
3. Conditioning
"The Axe"
AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)

4 rounds of:
50' Yoke Carry, triple bodyweight
50' Prowler Push, double bodyweight
1-2 mins between rounds
2017 OPEN ATHLETES
1. Front Squat
7x3 at 85%, across
2. Power Clean
5x3 at 80% - No TnG
3. Conditioning
"The Axe"
AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)

SESSION 1
1. Run Conditioning
6-5-4-3-2-1 mins on TF, rest 1/2 the time
goal is to increase speed every set.
SESSION 2
1. Gymnastics Benchmark
Max set up unbroken Ring Muscle ups
2. Strength
5x5 Thruster, climbing with unlimited rest - no rack.
3. Conditioning
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 Doubles
200m Row
2017 OPEN ATHLETES

1. Gymnastics Benchmark
max set up unbroken Ring Muscle ups
2. Strength
5x5 Thruster, climbing with unlimited rest - no rack.
3. Conditioning
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 Doubles
200m Row
All Athletes
Rest Day

1. Snatch
5x3 Squat Snatch at 75% - no TnG
2. Back Squat
3RM Back Squat
3. Front Squat
Max reps of unbroken Power Cleans, Bodyweight
Max reps of unbroken Strict HSPU
A. 8 Bulganrian Split Squats (8/side before switching )
B. 8-12 Good Mornings
A. 10-15 Dumbbell Bench Press
B. 20-30 Banded Tricep Push Downs
(If you don't have X-over symmetry - get one for yourself - and today do 100 band pull
aparts.)
2017 OPEN ATHLETES

1. Clean and Jerk
2. Overhead Squat
1 set of 10 Overhead Squats
3. Front Squat
Max rep unbroken C2B Pull ups

1. Conditioning
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
2. Run Conditioning
1-2-3-4-5-6 mins on TF, rest 1/2 the time

5 RFT:
5 D-Bal Shoulders, 150/100
7 Bar MU
4. Midline
EMOMx12
5 supersets:
25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets
2017 OPEN ATHLETES

1. Conditioning
AMRAP 5:
50 WB Buy-In
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
2. Midline
EMOMx12
4 supersets:
25 GHDSU
rest 2 mins between sets
1. Clean and Jerk*

A. 1x3 at 60%,
B. 1x3 at 70%,
C. 3x3 at 75%
*All reps are drop from the top
2. Pull Work
4 sets of 5 Clean Pulls at 85%
3. Front Squat:
A. 1x3 at 75%,
B. 1x1 at 80%,
C. 1x3 at 75%
D. 1x1 at 85%
4. Conditioning
1 Round:
800 Meter Run or Row (whichever is your weaker movement)
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run or Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run or Row
20 DU, 9 HPC (135/95)
3 mins of max rep Legless Rope Climbs
2 mins of max rep Ring Muscle ups
1 min of max Strict HSPU
3 mins of max rep Rope Climbs
2 mins of max rep Bar Muscle ups
1 min of max kipping HSPU
2017 OPEN ATHLETES
1. Clean and Jerk*

A. 1x3 at 60%,
B. 1x3 at 70%,
C. 3x3 at 75%
2. Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU
All Athletes
Rest day

5 rounds NOT for time of:
50m D-Ball Carry, 150/100
25 Calorie Ski Erg
100m 1-arm Dummbell OH Carry - you choose the weight (swtich arms at the 50m mark)
2. Conditioning
AMRAP 18:
30 Cal Row
30 TTB

4 rounds of:
40' Hand over hand sled pull - you choose the weight
40' Handstand Walk
1 Peg Board
2017 OPEN ATHLETES
1. Conditioning
AMRAP 18:
30 Cal Row
30 TTB
300 Double Unders for time
SESSION 1
1. Run Conditioning
10x400m, rest 1 minute between sets
Goal is to increase run every interval at the same time.
SESSION 2
1. Snatch*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn't mean max!
2. Clean and Jerk*

3. Back Squat
A. 1x4 at 78%,
B. 1x1 at 83%,
C. 1x4 at 78%
D. 1x1 at 86%
4. Conditioning
For time:
15 CJ, 185/135
9 CJ, 225/155
*One bar, you change weights
2017 OPEN ATHLETES
1. Snatch*
2. Clean and Jerk*

3. Back Squat
A. 1x4 at 78%,
B. 1x1 at 83%,
C. 1x4 at 78%
D. 1x1 at 86%
4. Conditioning
Teams of 3:
AMRAP 25:
50 CJ (95/65)
50 CJ (135/95)
50 CJ (155/105)
Max CJ (185/135)
All Athletes
Rest Day
1. Snatch*
A. 1x3 at 60%,
B. 1x3 at 70%,
C. 3x3 at 75%
2. Snatch Pull
A. 3x3 at 90%
B. 2x3 at 95%
3. Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%
Max Strict TTB
*No rest between movements, 3 minute rest between rounds
3-5 Supersets of:
5 Pausing C2B Pull ups (pause for 2-5 second contacting chest to bar on each rep)
5 Glute-Ham Raises
6. Cross Over Symmetry Iron Scap Protocol

If you don't have X-over symmetry - buy it - and today do 100 band pull a parts
1. Snatch*
A. 1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B. 1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C. 3x3 at 75% - pause in the bottom of the first rep for 3 seconds
2. Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%
3. Conditioning
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
18 Cal Row
3x100 Double unders, 1 minute rest between sets
1. Conditioning
5 Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
-5 min rest-
5 Minute Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
2. Row Conditioning
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List”
then “v1:40/20r…9”.
3. Midline
4 Giant Sets of:
20m HS Walk
30 GHDSU
7 Bar Muscle ups
2017 OPEN ATHLETES
1. Conditioning
5 Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
-rest 5 mins-
5 Minute Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
-5 min rest-
5 Minute Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
EMOMx12
Odd: 10 C2B Pull ups
Even: 15 Wall Balls, 20/14
1. Clean and Jerk

A. 3 Cleans +1 Jerk at 60% (should be done as clean, clean, clean, jerk)
B. 3 Cleans +1 Jerk at 70% (should be done as clean, clean, clean, jerk)
C. 3 Cleans +1 Jerk at 75% (should be done as clean, clean, clean, jerk)
C. 2 sets of: 2 Cleans +1 Jerk at 80% (should be done as clean, clean, jerk)
2. Clean Pull
A. 3x3 at 90%
B. 2x3 at 95%
3. Front Squat
A. 3 reps at 78%
B. 1 rep at 83%
C. 3 reps at 78%
D. 1 rep at 85%
E. 3 reps at 78%
F. 1 rep at 87%
4. Conditioning
1500m Row
100 DU
50 Calorie Assault Bike (75 cals on Schwinn)
100 DU
1500m Row
5. Gymanstics Conditioning
5x5 Strict deficit HSPU
2017 OPEN ATHLETES
1. Clean
A. 3 Squat Cleans at 60%
B. 3 Squat Cleans at 70%
C. 3 Squat Cleans at 75%
D. 2x2 Squat Cleans at 80%
2. Front Squat
A. 3 reps at 78%
B. 1 rep at 83%
C. 3 reps at 78%
D. 1 rep at 85%
E. 3 reps at 78%
F. 1 rep at 87%
4. Conditioning
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
*Yes, there is back to back days of wall balls.
All Athletes
Rest Day
1. ODD Object Conditioning

3x10 Overhead Pistols (alternate 5 reps on each side)
2. ODD Object Condition

Complete 5 of the following Complex with unlimted rest between rounds
5 Double KB Russian Swings
5 Double KB Front Squats
5 Double KB Push Jerks
3. Conditioning
"Heather's 40!"
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats
1st round every barbell is 95/65

2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105
Complete 50 Triple unders
2017 OPEN ATHLETES

1. Conditioning
"Heather's 40!"
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats
1st round every barbell is 95/65

2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105
150 Double unders, rest 1 minute
100 Double unders, rest :30
50 Double unders
Double Session
SESSION 1: TRACK
8x 600m, 2:30 rest between sets
Each 600 should be broken into 3x200 with varying speeds
First 200m: Slower than your best 1 mile pace
Second 200m: Faster than 1 mile pace
Third 200m: At 1 mile pace
SESSION 2: Gym
1. Snatch
A. Doubles at 60, 70, 75 and 80%
B. Single at 85%, then build to a heavy for the day (NOT max)
2. Clean and Jerk

3. Back Squat
A. 4 reps at 79%
B. 1 rep at 84%
C. 4 reps at 79%
D. 1 rep at 87%
E. 4 reps at 79%
F. 1 rep at 90%
4. Conditioning
15-10-5 of:
Ring Muscle ups
Thrusters, 165/115
5-4-3-2-1 of:
Strict Ring Pull ups with 3 second pause at the top and bottom
Strict Ring Dips with 3 second pause at the top and bottom
2017 OPEN ATHLETES
1. Snatch
2. Clean and Jerk

3. Back Squat
A. 4 reps at 79%
B. 1 rep at 84%
C. 4 reps at 79%
D. 1 rep at 87%
E. 4 reps at 79%
F. 1 rep at 90%
4. Condtioning
30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
400m Run
30 CTB PU
All Athletes
Rest
1. Snatch Technique
A. 3x3 Snatch Balance, light
B. 3x3 Tall Snatch, light
2. Snatch
5x3 Hang Snatch at 65%
3. Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%; 5 reps at 80%; single at
91%
4. Overhead Squat
5 sets of 3 at 70% of best Snatch
5. Conditioning
3 Rounds:
21 Calorie Row
15 Bar Burpees
6. Upper Body Pull

EMOMx10:
Odd: AMRAP Legless Rope Climbs
Even: Rest
2017 OPEN ATHLETES
1. Snatch Technique
2. Snatch
5x3 Hang Snatch at 65%
3. Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%; 5 reps at 80%; single at
91%
4. Conditioning
3 Rounds:
21 Calorie Row
15 Bar Burpees
21-18-15-12-9-6-3 unbroken Strict HSPU
2. Conditioning
AMRAP 5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU
Rest 5 mins
AMRAP 5
9 Thrusters (115/80), 12 TTB
Rest 5 mins
AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU
3. Conditioning
3x1,000m Row
2017 OPEN ATHLETES
1. Conditioning
AMRAP 5
12 Thrusters (95/65), 12 CTB PU
Rest 5 mins
AMRAP 5
9 Thrusters (115/80), 12 TTB
Rest 5 mins
AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU
6 sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping)
1. Hang Squat Clean

5x3 reps at 65%
2. Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3;
Single at 90%
3. Clean Accessory
3x3 Halting Clean Deadlift at 90% of best clean - 3 second pause at power
position
4. Conditioning
800 Meter Run
25 Deadlifts
25 GHDSU
600 Meter Run
20 Deads
20 GHDSU
400 Meter Run
15 Deadlifts
15 GHDSU
200 Meter Run
10 Deads
10 GHDSU
RX - 225/155
5. Conditioning
4x25 Calories on Assault Bike, start each one on the 5 min mark
2017 OPEN ATHLETES
1. Hang Squat Clean

5x3 reps at 65%
2. Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3;
Single at 90%
3. Conditioning
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155
All Athletes
Rest

3x15 D-Ball Bear Hug Squats (150/100#)

3 RFT:
10 Renegade Man-Makers*
10 DB Step ups, 24/20" (5/side)
10 DB OH Walking lunge steps (5/side)
each movement is done with 50/35# dumbbell in each hand
* RRM = Start in Push up position holding dumbbells. Do 1 push up, then pull the
dumbell in your right hand to your sides, then the left dumbbell to your side. Then jump
your feet to your hands and stand up with the DB's and press them overhead - that equals 1
rep.
3. Conditioning
4 RFT:
5 Ring MU
10 Power Cleans (165/115#)
25 Wallballs (20/14#)
4. Odd Object Condtioning

6x20m Prowler Push
Start with 2x bodyweight, add weight each set
2017 Open Athletes
1. Conditioning
4 RFT:
5 Ring MU
Choose one of the following:
Ninjas: 5x75 Unbroken Double-unders, :15 rest between sets
Advanced: 6x50 Unbroken Double-unders, :30 rest between sets
Intermediate: 7x35 Unbroken Double-unders, :45 rest between sets
Beginner: 8x20 Unbroken Double-unders, 1 min rest between sets

Double Session
SESSION 1: TRACK
6x800m, 3 min rest
First 200m just slower than 1 Mile pace
Second 200 at 1 Mile pace
Third 200 at just faster than 1 Mile pace
Second 200 at 1 mile pace
SESSION 2: GYM
1. Technique Work
C. 3x3 Tall Clean, light
2. Snatch
2 Triples at 70%, followed by 3 doubles at 75%
3. Clean and Jerk

4. Jerk
4 Triples at 70% - Focus on driving and catching high
5. Conditioning
3 rounds of:
500m Row
10 DB 1-arm Snatch, 100/70#
Directly into
2 rounds of:
500m Row
10 D-ball Shoulders, 150/100#
Directly into
1 round of:
500m Row
10 Squat Clean Thrusters, 225/155#
2017 OPEN ATHLETES
1. Technique Work
C. 3x3 Tall Clean, light
2. Snatch
3. Clean and Jerk

4. Jerk
4 Triples at 70% - focus on driving and catching high
5. Conditioning
"Cement Mixer"
7 rounds, every 3 minutes complete:
400m Run
12 TTB
This is a "back-off week." After Monday we will see a decrease in volume and loading.
1. Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
2. Snatch Pull
A. 3x3 at 90%
B. 2x3 at 95%
3. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
ingle at 90%
4. Conditioning
"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
5. Gymnastics Pull Conditioning

Ninja: 5x10 unbroken strict C2B pull ups, 1 min rest between sets
Advanced: 6x8 unbroken strict C2B, 1 min rest between sets
Intermediate: 8x5 unbroken strict C2B, 1 min rest between sets
Beginner: 10x3 unbroken strict C2b, 1 min rest between sets
2017 OPEN Athletes
1. Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
3. Conditioning
"Glenn"
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

1. Gymnastics Push Conditioning
Ninja: 5x5 unbroken strict Parallette HSPU, 1 min rest between sets
Advanced: 6x4 unbroken Parallette HSPU, 1 min rest between sets
Intermediate: 7x2 unbroken Parallette HSPU, 1 min rest between sets
Beginner: 10x1 unbroken strict Parallette HSPU, 1 min rest between sets
2. Conditioning
EMOMx21
Min 1: 10 RDL (50% of 1RM)
Min 2: 20 GHDSU
Min 3: 50 Double-unders
3. Row Conditioning
4x 2 min row at 2k pace, 1 min rest
4. Recovery
Crossover Symmetry Recovery Protocol
2017 OPEN ATHELTES
1. Conditioning
EMOMx21
Min 1: 10 RDL, 50% of best DL
Min 2: 10 Kipping HSPU
Min 3: 50 Double unders
2. Row Conditioning
4x 2 min row at 2k pace, 1 min rest
1. Hang Squat Clean

5x3 at 70% - from mid thigh, drop from the top
2. Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
3. Conditioning
For time:
21 - 15 - 9
Bike for Calories
Thrusters (115/80)
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans (115/80#)
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
OHS (115/80#)
2017 OPEN ATHLETES
1. Hang Squat Clean

2. Front SquatTriple at 82%

Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
3. Conditioning
For time:
21 - 15 - 9
Bike for Calories
Thrusters (95/65#)
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans (95/65#)
Directly into:
12 - 9 - 6
OHS (95/65#)
ALL ATHLETES
Rest.
1. Conditioning
AMRAP 18:
7 Bar Muscle-ups
7 Box Jump Overs (30"/24")
2. Midline
75 GHDSU for time
3. Recovery/Strength
Crossover Symmetry Iron Scap Protocol
2017 OPEN ATHLETES
1. Conditioning
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24"/20")
2. Recovery/Strength
DOUBLE SESSION
Session 1: Track
3x1200m, 4 min rest
First 400m just slower than 1mile pace
Second 400 at 1 mile pace
Third 400 at 1 mile pace
SESSION 2: GYM
1. Technique Work
A. 3x3 Snatch Balance, light!
B. 3x3 Tall Snatch, light!
C. 3x3 Tall Clean, light!
2. Back Squat
Triple at 83%; Single at 87%; Triple at 83%: Single at 89%; Triple at 83%/3; Single at 91%
3. Snatch
Double at 60%, Double at 70%, Double at 75%, then 3 Singles at 85%
4. Clean & Jerk

Double at 60%
Double at 70%
Double at 75%
3 Singles at 85%
5. Conditioning
EMOMx18
Min 1: 20/16 Calorie Row
Min 2: 15 Wall Balls (30/20#)
2017 OPEN ATHLETES
1. Technique Work
A. 3x3 Snatch Balance, light!
B. 3x3 Tall Snatch, light!
C. 3x3 Tall Clean, light!
2. Back Squat
Triple at 83%
Single at 87%
Triple at 83%
Single at 89%
Triple at 83%
Single at 91%
3. Snatch
Double at 60%, Double at 70%, Double at 75%, then 3 Singles at 85%
4. Clean & Jerk

Double at 60%
Double at 70%
Double at 75%
3 Singles at 85%
5. Conditioning
EMOMx18
Min 2: 15 Wall Balls (30/20#)
ALL ATHLETES
Rest.
REGIONALS 2017 ATHLETES
1. Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
2. Snatch Pull
A. 3x3 at 90%
B. 2x3 at 95%
3. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
4. Conditioning
"Heartbreak Kid"
3RFT:
10 Front Squats (185/135#)
20 C2B Pull-ups
50 DU

For time:
30 Muscle-ups
OPEN 2017 ATHLETES
1. Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
3. Conditioning
"Heartbreak Kid"
3RFT:
20 C2B Pull-ups
50 DU

For time:
30 Muscle-ups
2017 REGIONALS ATHLETES
1. Conditioning
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4:
15-12-9:
Burpees over Bar
Rest 4:00
AMRAP 4:
12-9-6:
Burpee Box Jumps (24"/20")
2. Conditioning
4x750m Row, 2:30 min rest
A. Accumulate 2 mins in L-Sit
B. 4x15 Weighted Hip Extensions
C. 50 GHDSU
2017 OPEN ATHLETES
1. Conditioning
AMRAP 4:
21-15-9:
Burpees
Rest 4:00
AMRAP 4:
15-12-9:
Burpees over Bar
Rest 4:00
AMRAP 4:
12-9-6:
Burpee Box Jumps (24"/20")
Ninjas: EMOMx7: 12 unbroken kipping HSPU
Advanced: EMOMx7: 9 unbroken kipping HSPU
Intermediate: EMOMx7: 6 unbroken kipping HSPU
Beginner: EMOMx7: 3 unbroken kipping HSPU
1. Hang Squat Clean

2. Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
3. Conditioning
50 TTB
50 Wallballs
25 TTB
4. Conditioning
Every 3:00 for 21:00 (7 Rounds):
2 Strict Muscle ups
400m Run
10 Strict HSPU
5. Bike Conditioning
10 rounds of:
15 seconds above 700/500 watts, followed by 1:15 active recovery
Record total distance
2017 OPEN ATHLETES
1. Hang Squat Clean

2. Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
3. Conditioning
AMRAP 15:
15 KB Swings (1.5/1 Pood)
EMOMx12:
Odd: 12 TTB
Even: 12 Thrusters (95/65#)
ALL ATHLETES
Rest.

EMOMx10:
Odd: 1 L-Sit Rope Climb
Even: 1 Big Tire Flip

5 Rounds:
2 mins of running on TrueForm
1 min max reps 1-arm DB OHS (70/50#)
3. Conditioning
5-4-3-2-1:
Cleans (245/165#)
Burpee Ring Muscle-ups (6" above max reach)
4. Conditioning
21-18-15-12-9-6-3:
Ski Erg
GHDSU
2017 OPEN ATHLETES
1. Conditioning
"Open 13.4"
AMRAP 7:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
...and so on, until time expires.
1. Strength
1RM Back Squat
2. Snatch
Climb to a heavy, nox max, single Power Snatch,
3. Jerk
Climb to a heavy, not max, single Split Jerk
4. Conditioning
"Run BMC"
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
* Please note: We mistakenly published "Badger" as the first section of "BMC". We've
since corrected it to "Barbara".
ALL ATHLETES
Rest.
1. Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
2. Snatch Pull
A. 3x3 at 90%
B. 2x3 at 95%
3. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
4. Conditioning
3RFT:
500m Row
25 Burpee Box Jump Overs, 24/20"

For time:
Ninjas: 4x8 unbroken Muscle ups, rest as needed between sets
Advanced: 5x6 unbroken Muscle ups, rest as needed between sets
Intermediate: 8x4 unbroken Muscle ups, rest as needed between sets
Novice: 10x3 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simple compare and
learn.
2017 OPEN ATHLETES
1. Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
4. Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

For time:
Ninjas: 5x6 unbroken Muscle ups, rest as needed between sets
Advanced: 6x5 unbroken Muscle ups, rest as needed between sets
Intermediate: 10x3 unbroken Muscle ups, rest as needed between sets
Novice: 15x2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simple compare
and learn.
1. Conditioning
"Bouncy House"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4:
2 Rounds:
6 Jerks (135/95#)
Rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
6 Jerks (155/105#)
2. Run Conditioning
4x1000m on True Form
Rest 3 min between sets
3. Conditioning
3 RFT:
30 GHDSU
20 Calorie Ski Erg
10 D-Ball shoulders (150/100#)
4. Shoulder Conditioning
Crossover Symmetry Iron Scap protocol
2017 OPEN ATHLETES
1. Conditioning
"Bouncy House"
AMRAP 4:
3 Rounds:
6 Jerks (95/65#)
Rest 4:00
AMRAP 4:
2 Rounds:
6 Jerks (135/95#)
Rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
6 Jerks (155/105#)
Ninjas: EMOMx7: 12 unbroken HSPU
Advanced: EMOMx7: 9 unbroken HSPU
Intermediate: EMOMx7: 6 unbroken HSPU
Beginner: EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping
without coming off the wall
Starting this week, CompTrain weightlifting is being co-programmed by Fred

Callori of Beantown Barbell Club. Katrin and Maya have been
working with Beantown Barbell for several weeks and have already seen
tremendous results, so we are incredibly excited to bring their expertise in coaching
and programming to the CompTrain community.
The weightlifting programming will start with a general 4 week cycle that will end
with heavy singles in the snatch and clean & jerk. From there, the
programming will build into longer cycles with various points for testing of the back
squat, front squat, snatch and clean & jerk. The programming will adjust appropriately
as the CrossFit Open/Regionals season nears.
All programs will be written as percentages, which should be taken off of your existing
1RM max numbers for the snatch, clean & jerk, back squat and front
squat.
All exercises will have their percentage calculations keyed off of one of these four
numbers. Calculation of percentages for the pulls in this program
should be based off of the snatch or clean & jerk. For example, if you have a 100#
snatch, and the program calls for snatch pulls at 80%, you would use 80# for those
pulls.
When the program is written as snatch (75%/4)3, that should be read to mean: 3 sets of
4 reps at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%,
then 2 reps at 70%. When the program calls for something like clean & jerk
60%/2, that means one set of 2 clean & jerks at 60%.
When the program calls for something like clean & jerk 60%/(3+1), that means you
should do the following: clean, clean, then clean & jerk. (2+1) would be
clean, clean & jerk.
No exercises in the weightlifting programming should be performed as touch-and-

go. Come to a rest and rest for each rep.
When the program calls for a heavy single, it should be a heavy single for the day. You
should limit yourself to 2 or 3 attempts at the heavier weights.
You should count misses as reps in this program, especially if they were misses based
on simply not making the lift for technical reasons or otherwise.
Please do not add reps or sets to this programming as it is designed to fit into an
already volume intense CompTrain programming model.
1. Clean & Jerk

60%/2+1
65%/2+1
70%/2+1
(75%/2+1)2
2. Clean Pull
85%/3)4
3. Front Squat:
(70%/4)5
4. Conditioning
AMRAP 20:
5 Bar Muscle-ups
10 Deficit HSPU
20 Calorie Row
10 Rounds:
15 seconds above 700/500 watts, followed by 1:15 active recovery
2017 OPEN ATHLETES
1. Clean & Jerk

60%/2+1
65%/2+1
70%/2+1
(75%/2+1)2
2. Clean Pull
(85%/3)4
3. Front Squat
(70%/4)5
4. Conditioning
AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row
EMOMx6:
Odd: AMRAP TTB
Even: Rest
ALL ATHLETES
Rest.
1. Snatch
65%/2
70%/2
(75%/2)3
(80%/1)4
2. Clean & Jerk

65%/2
70%/2
(75%/2)3
(80%/1)4
3. Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2
4. Conditioning
Row 1,000m
Directly into:
21-15-9
OHS (135/95#)
Double Russian KB Swings (1.5/1 Pood)
EMOMx12:
Min 1: 3-6 Muscle-ups
Min 2: 3-6 Deficit HSPU - you choose the deficit
2017 OPEN ATHELTES
1. Snatch
65%/2
70%/2
(75%/2)3
(80%/1)4
2. Clean & Jerk

65%/2
70%/2
(75%/2)3
(80%/1)4
3. Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2
4. Conditioning
Row 1,000m
Directly into:
21-15-9
OHS (115/80#)
KB Swings (32/24kg)
SESSION 1: TRACK
3x (500 easy + 300 fast) with no rest between distances or sets

Rest 3 Min
Rest 3 Min
SESSION 2: GYM
20 Thrusters (135/95#)
Rest 3 Min
15 Thrusters (185/135#)
Rest 3 Min
2. Conditioning
5 RFT:
1 Rope Climb
2 Cleans (245/165#)
3 Burpee Box Jump Overs (40/30")
Rest 4 Min
4 RFT:
1 Rope Climb
2 Cleans (245/165#)
Rest 3 Mins
3 RFT:
1 Rope Climb
2 Cleans (245/165#)
Rest 2 mins
2 RFT:
1 Rope Climb
2 Cleans (245/165#)
Rest 1 min
1 RFT:
1 Rope Climb
2 Cleans (245/165#)
3. Conditioining
5 Rounds, NOT for time:
10 Strict TTB
150m Sled Drag - you choose the weight
10 GHD Bench Press* (65/45#)
*Face up with butt off the pads press the bar as slowly as possible keeping it in line shoulders
(not drifting towards your waist)
Rest 1-2 min between rounds
2017 OPEN ATHLETES
Rest 3 Min
15 Thrusters (185/135#)
Rest 3 Min
2. Condtitioning
EMOMx5:
Directly into:
EMOMx5:
12 Hang Push Jerks (135/95#)
Directly into:
EMOMx5:
12 TTB
Directly into:
3RFT:
21-15-9 Calorie Row
42-30-18 Wallballs (20/14#)
ALL ATHLETES
Rest.
1. Snatch
60%/4
65%/4
70%/4
(75%/4)2
2. Snatch Pull
(90%/3)4
3. Back Squat
60%/4
70%/4
75%/4
(80%/4)2
4. Conditioning
10RFT:
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks
Ninjas: 8x4 Unbroken Muscle-ups, rest as needed between sets
Advanced: 10x3 Unbroken Muscle-ups, rest as needed between sets
Intermediate: 16x2 Unbroken Muscle-ups, rest as needed between sets
Novice: 30x1 Unbroken Muscle-ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simply compare and
learn.
2017 OPEN ATHLETES
1. Snatch
60%/4
65%/4
70%/4
(75%/4)2
2. Back Squat
60%/4
70%/4
75%/4
(80%/4)2
3. Conditioning
10RFT:
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks
Ninjas: 8x4 Unbroken Muscle-ups, rest as needed between sets
Advanced: 10x3 Unbroken Muscle-ups, rest as needed between sets
Intermediate: 16x2 Unbroken Muscle-ups, rest as needed between sets
Novice: 30x1 Unbroken Muscle-ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simply compare
and learn.
1. Conditioning
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
2. Conditioning
Every 4:00 for 20:00 (5 Rounds):
400m Run on TrueForm
12 C2B Pull-ups
9 TTB
6 Pull-ups
75 GHD Hip Extensions
50 GHDSU
50 GHD Hip Extensions
25 GHDSU
4. Shoulder Conditioning
2017 OPEN ATHLETES
1. Conditioning
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
EMOMx7:
6 C2B Pull-ups
30 Double-unders

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2
2. Clean Pull
(90%/3)4
3. Front Squat
(75%/4)5
6 RFT:
3 Hang Squat Cleans (above knee) (205/145#)
1 Push Press
3 Low Hang Squat Cleans (below knee)
1 Push Jerk
3 Squat Cleans
1 Split Jerk
*Rest 1:30 after each round
5 Rounds:
3 Min max cals
2 Min Rest
2017 OPEN ATHLETES
1. Clean & Jerk

60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2
2. Front Squat
(75%/4)5
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed
between rounds
ALL ATHLETES
Rest.
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
2. Clean & Jerk

65%/2
70%/2
75%/2
80%/1
85%/1
3. Back Squat
60%/3
70%/3
75%/3
(80%3)3
4. Conditioning
AMRAP 15:
60 Double-unders
15 Deadlifts (245/165#)

3 Free Standing HSPU
50m Prowler Push, climbing in weight

8x3 Strict L-Sit Pull ups
2017 OPEN ATHLETES
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
2. Clean & Jerk

65%/2
70%/2
75%/2
80%/1
85%/1
3. Back Squat
60%/3
70%/3
75%/3
(80%3)3
4. Conditioning
AMRAP 15:
60 Double-unders
15 Deadlifts (245/165#)
SESSION 1: TRACK
3x (500 easy + 300 fast) - no rest between distances or sets

Rest 3 min
Rest 3 min
SESSION 2: GYM
1. Conditioning
“Adderall”1. Conditioning
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)
3 Legless Rope Climbs
30 Burpee Box Jump Overs (24"/20")
30 Pistols
20 Pistols
1 Legless Rope Climb
10 Pistols

2x200m D-Ball Bear Hug Carry (150/100#)
Rest as needed between sets
2017 OPEN ATHLETES
1. Conditioning
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)
Tabata TTB
8x (:20 seconds of max reps, :10 rest)
ALL ATHLETES
Rest.
1. Snatch
60%/4
70%/4
75%/4
(80%/4)2
2. Snatch Pull
(95%/3)4
3. Back Squat
(80%/4)5
4. Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
5. Conditoning
EMOMx12:
*Record your slowest time
Ninja: < 28 seconds
Advanced: < 31 seconds
Intermediate: < 34 seconds
Novice: < 37 seconds
2017 OPEN ATHLETES
1. Snatch
60%/4
70%/4
75%/4
(80%/4)2
2. Snatch Pull
(95%/3)4
3. Back Squat
(80%/4)5
4. Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
1. Conditioning
AMRAP 4
"Fran"
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4
"Diane"
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
"Grace"
30 Clean & Jerks (135/95#)
2. Conditioning
Every 3:00 for 24:00 (alternating):
First 3 Mins: 400m Run on TrueForm
Second 3 Mins: 30 GHDSU
2017 OPEN ATHLETES
1. Conditioning
AMRAP 4
"Fran"
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4
"Diane"
21-15-9
Handstand Push-ups
Rest 4:00
AMRAP 4:
"Grace"
30 Clean & Jerks (135/95#)
1. Clean & Jerk

60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
2. Clean Pull
(95%/3)4
3. Front Squat
(78%/4)5
4. Conditioning
For time:
7-6-5-4-3-2-1
Muscle-ups
5. EMOMx21
Min 1: 20/16 Cal Row
Min 2: 16/12 Cal Bike
Min 3: 12/8 Cal Ski Erg
2017 OPEN ATHLETES
1. Clean & Jerk

60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
2. Clean Pull
(95%/3)4
3. Front Squat
(78%/4)5
4. Conditioning
For time:
7-6-5-4-3-2-1
Muscle-ups
ALL ATHLETES
Rest.
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
2. Clean & Jerk

65%/2
70%/2
75%/2
80%/1
90%/1
3. Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2
4. Conditioning
"22"
AMRAP 22:
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row
2017 OPEN ATHLETES
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
2. Clean & Jerk

65%/2
70%/2
75%/2
80%/1
90%/1
3. Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2
4. Conditioning
"22"
AMRAP 22:
22 Box Jumps (24/20")
22 Calorie Row
2017 REGIONAL Athletes
Session 1: Track
1x800m Run, 3 min rest
8x200m Run, :30 rest
Session 2:
3x25 unbroken C2B, rest as needed between sets
2. Condtioning
4 RFT:
15 TTB
3. Conditioning
3 RFT:
15 Strict HSPU
4. Conditioning
2 RFT:
2017 OPEN Athletes
1. Conditioning
"Jerry"
1 mile Run
2K Row
1 mile Run
2. Gymnastics
5x12 unbroken C2B, rest as needed between sets
ALL ATHLETES
Rest.
**DELOAD**
2017 REGIONAL & OPEN Athletes
1. Snatch
60%/2, 65%/2; (70%/2)3
2. Snatch Pull
(80%/3)4
3. Back Squat
(70%/3)4
4. Conditioning
A. AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00
B. AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 4:00
C. AMRAP 3 of Power Cleans, 155/105

Rest 3:00
D. AMRAP 2 of Wallball Shots, 30/20

Rest 2:00
E. AMRAP 1 of Max Unbroken Pull ups
1. Conditioning
For time:
2K Row
1. Clean & Jerk

60%/2
65%/2
(70%/2)3
2. Clean Pull
(80%/3)4
3. Front Squat
(70%/3)4
4. Conditioning
For time:
15 Muscle-ups
12 Overhead Squats (225/155#)
9 Muscle-ups
6 Overhead Squats
2017 OPEN ATHLETES

1. Clean & Jerk
60%/2
65%/2
(70%/2)3
2. Clean Pull
(80%/3)4
3. Front Squat
(70%/3)4
4. Conditioning
For time:
30 C2B Pull-ups
20 Bar Muscle ups
10 Ring Muscle-ups
ALL ATHLETES
Rest.
Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle since
collaborating with Fred Callori and Beantown Barbell Club. If you hit the 90% lifts, then consider going to 94%, 97%
and then a shot at a PR. Please follow the prescription carefully and do not exceed more than 3 attempts at a heavy
lift in either the Snatch or Clean & Jerk. Have fun! Post results to the comments, including achieved percentages
relative to your targets or previous PRs. The next cycle will be a longer one that starts next week.
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)
2. Clean & Jerk

65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)
3. Conditioning
"Barbara"
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
SESSION 1: Track
3 rounds of:
800m-600m-400m-200m
1 min rest between distances
3 min rest between rounds
SESSION 2: GYM
Rest 3 min
15 Thrusters (185/135#)
Rest 3 min
2. Conditioning
4 RFT:
10 DB 1-Arm Snatches (70/50#) (5/arm)
200m Row
3. Conditioning
3 RFT:
10 DB 1-Arm OHS (70/50#) (5/arm)
300m Row
4. Conditioning
2 RFT:
10 DB 1-arm Squat Snatch (70/50#) (5/arm)
400m Row
2017 OPEN ATHLETES

1. Conditioning
5 RFT:
800m Run
50' Dumbbell Walking Lunge (70/50#) (in each hand)
10 Dumbbell 1-Arm Snatch (70/50#) (5/arm)
5x12 Handstand Push ups
ALL ATHLETES
Rest
1. Snatch
60%/3
65%/3
(70%/3)3
2. Snatch Pull
(85%/3)4
3. Back Squat
(65%/8)3
A. 3 sets of 9 unbroken muscle-ups
B. 4 sets of 7 unbrokend muscle-ups
C. 5 sets of 5 unbrokend muscle-ups
D. 6 sets of 4 unbrokend muscle-ups
Rest 1 minute between sets
5. Conditioning
AMRAP 15:
30 DU
30 DU
15 T2B
2017 OPEN ATHLETES
1. Snatch
60%/3
65%/3
(70%/3)3
2. Snatch Pull
(85%/3)4
3. Back Squat
(65%/8)3
B. 4 sets of 7 unbrokend muscle-ups
C. 5 sets of 5 unbrokend muscle-ups
D. 6 sets of 4 unbrokend muscle-ups
5. Conditioning
AMRAP 15:
30 DU
30 DU
15 T2B

1. Conditioning
"Freedom Sauce"
AMRAP 3:
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
Max Calorie Row
Rest 3:00
AMRAP 3:
Max Calorie Row
Rest 3:00
AMRAP 3:
Max Calorie Row
A. 3 sets of 15 unbroken Strict HSPU
B. 4 sets of 12 unbroken Strict HSPU
C. 5 sets of 9 unbroken Strict HSPU
D. 6 sets of 6 unbroken Strict HSPU
3. Conditioning
3 RFT:
20 Calorie Bike
40 GHDSU
2017 OPEN ATHLETES

1. Conditioning
"Freedom Sauce"
AMRAP 3:
Max Calorie Row
Rest 3:00
AMRAP 3:
Max Calorie Row
Rest 3:00
AMRAP 3:
Max Calorie Row
Rest 3:00
AMRAP 3:
Max Calorie Row
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
1. Clean & Jerk

60%/3+1
65%/3+1
(70%/3+1)4
2. Clean Pulls
(85%/3)4
3. Front Squat
(65%/5)4
4. Conditioning
"Fixed Linda"
For time:
10-9-8-7-6-5-4-3-2-1:
Bench (205/135#)
Squat Clean (155/105#)
2017 OPEN ATHLETES

1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4
2. Clean Pulls
(85%/3)4
3. Front Squat
(65%/5)4
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then
drop the bar - that is set one. Rest as little as needed to pick up the bar up again and
complete 9 reps of each without dropping the bar - that is set 2.
ALL ATHLETES
Rest - Happy Thanksgiving!
1. Snatch
65%/3
70%/3
75%/3
(80%/1)3
2. Clean & Jerk

65%/2+1
70%/2+1
75%/2+1
(80%/1)
3. Back Squat
(75%/3)8
4. Conditioning
3 RFT:
800m TrueForm Run
25 C2B Pull-ups
50' HS Walk

EMOMx14:
Odd: Prowler Push - You choose the weight and distance
Even: D-ball Shoulder - You choose the weight and reps
2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
(80%/1)3
2. Clean & Jerk

65%/2+1
70%/2+1
75%/2+1
(80%/1)
3. Back Squat
(75%/3)8
4. Conditioning
4 RFT:
25 Calorie Row
25 C2B Pull-ups
SESSION 1: TRACK
Run 3x (600m :15 rest/ 400m :10 rest/200m)

Rest 3 mins between sets. Goal is to run the same 200m splits throughout the entire
workout.
SESSION 2: GYM
Rest 3 min
15 Thrusters (185/135#)
Rest 3 min
2. Conditioning
3 RFT:
42 Cal Row
30 Cal Bike
21 Cal Ski Erg

NOT for time:
45 GHDSU
30 Strict T2B
15 Strict L-Pull-ups
2017 OPEN ATHLETES

1. Conditioning
Teams of 3:
100 Calorie Bike
75 Calorie Row
100 Calorie Bike
75 Calorie Row
100 Calorie Bike
75 Calorie Row
ALL ATHLETES
Rest.
1. Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(90%/3)4
3. Back Squat
(70%/8)3
A. 3 sets of 12 unbroken bar muscle-ups
B. 4 sets of 9 unbroken bar muscle-ups
C. 5 sets of 7 unbroken bar muscle-ups
D. 6 sets of 5 unbroken bar muscle-ups
5. Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")
2017 OPEN ATHLETES

1. Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Back Squat
(70%/8)3
A. 3 sets of 12 unbroken bar muscle-ups
B. 4 sets of 9 unbroken bar muscle-ups
C. 5 sets of 7 unbroken bar muscle-ups
D. 6 sets of 5 unbroken bar muscle-ups
4. Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")
1. Conditioning
AMRAP 3:
15 Calorie Bike
Rest 3:00
AMRAP 3:00
12 Calorie Bike
Rest 3:00
AMRAP 3:00
9 Calorie Bike
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 Kipping Deficit HSPU - you choose the deficit
3 RFT:
800m TrueForm Run
50 GHDSU
2017 OPEN ATHLETES

1. Conditioning AMRAP 3:
15 Calorie Bike
Rest 3:00
AMRAP 3:00
12 Calorie Bike
Rest 3:00
AMRAP 3:00
9 Calorie Bike
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 Kipping Deficit HSPU - you choose the deficit
1. Clean & Jerk

60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
2. Clean Pull
(90%/3)4
3. Front Squat
(70%/5)4
EMOMx14:
Odd: 1 Legless Rope Climb
Even: 25' Handstand Walk
5. Conditioning
3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
2017 OPEN ATHLETES

1. Clean
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
2. Front Squat
(70%/5)4
3. Conditioning
3 Rounds Bergeron Beep Test*
50/40 Cal Row
50/40 Cal Row
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
ALL ATHLETES
Rest.
1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)3
2. Clean & Jerk

65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
3. Back Squat
(80%/3)8
For time:
10 Rope Climbs
5. Conditioning
"Open 16.4"
AMRAP 13:
55 Wallballs (20/14) *Girls to a 9' Target
55 Calorie Row
55 HSPU
2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)3
2. Clean & Jerk

65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
3. Back Squat
(80%/3)8
4. Conditioning
"Open 16.4"
AMRAP 13:
55 Wallballs (20/14) *Girls to a 9' Target
55 Calorie Row
55 HSPU
SESSION 1: TRACK
Run 3x (4x400m :15 rest)

Rest 3 mins between sets
*Goal is to run the same 400m splits throughout the entire workout.
SESSION 2: GYM
1. Conditioning
5 RFT:
5 Bench Press (205/145#)
2. Conditioning
3 RFT:
100 Double-unders
10 D-Ball Shoulders (150/100#)
3. Conditioning
"Flying V"
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
500m Row
25 T2B
2017 OPEN ATHLETES

1. Conditioning
"Flying V"
500m Row
25 T2B
500m Row
500m Row
5 Rope Climbs
500m Row
500m Row
25 T2B
EMOMx12:
Odd: 12 OHS (96/65#)
Even: 12 C2B Pull-ups
ALL ATHLETES
Rest.
1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2
2. Snatch Pull
95%/3)4
3. Back Squat
70%/8
75%/8
78%/8
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
5. Conditioning
4 RFT:
20 KB Swings (2/1.5 Pood)
20 Burpees
20 C2B Pull-ups
2017 OPEN ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2
2. Back Squat
70%/8
75%/8
78%/8
4. Conditioning
4RFT:
18 Hang Power Snatches (75/55#)
12 C2B PU
1. Conditioning
"Wise Men"
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Rest 3:00
AMRAP 3:
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
3. Conditioning
9 Rounds:
1:40 on, :20 off
Rest 2:00 after Round 5
Record meters for each round.
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then
“v1:40/20 r…9″.
2017 OPEN ATHLETES

1. Conditioning
"Wise Men"
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Rest 3:00
AMRAP 3:
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
A. 3 sets of 21 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
1. Clean & Jerk

60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
2. Clean Pull
(95%/3)4
3. Front Squat
70%/5
(75%/5)3
3 Legless Rope Climbs w/ weight vest (20/14#)
Rest 2:00
Rest 2:00
5. Conditioning
"Full Circle"
1500m Row
100 DU
50 Calorie Bike
100 DU
1500m Row
2017 OPEN ATHLETES

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
2. Front Squat
70%/5
(75%/5)3
3. Conditioning
"Full Circle"
1500m Row
100 DU
50 Calorie Bike
100 DU
1500m Row
EMOMx10:
7 TTB + 7 OHS (95/65#)
ALL ATHLETES
Rest.
1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3
2. Clean & Jerk

65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3
3. Back Squat
(83%/3)8
4. Conditioning
AMRAP 15:
12 Box Jumps (30/24")
6 Bar Muscle-Ups
5. Conditioning
5 RFT:
10-8-6-4-2 D-Ball Shoulders (150/100#)
50' Handstand Walk
20-16-12-8-4 Pistols
50' Handstand Walk
2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3
2. Clean & Jerk

65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3
3. Back Squat
(83%/3)8
4. Conditioning
AMRAP 15:
12 Box Jumps (30/24")
6 Bar Muscle-Ups
SESSION 1: TRACK
1. Long Track Workout
3x800m (jog, run, jog)
3x300m (run, jog, run)
Workout Rest:
10sec rest after each jog interval &
60sec rest after each run interval"
SESSION 2: GYM
1. DB Conditioning
5 rounds, NOT for time. Use the heaviest dumbbells possible
5 DB DeadLifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Shoulder to Overhead
2 mins rest after each round
2. Conditioning
For time:
42 Cal Row, 21 Thrusters (115/85)
3. EMOMx24
6 rounds of:
Min 1: 12/9 Cal Ski Erg
Min 3: 18 Bar Facing Burpees
Min 4: 20 GHDSU
2017 OPEN ATHLETES

1. Conditioning
Teams of 3:
AMRAP 25:
100 Cal Row, Max Thrusters (185/135)
EMOMx10: 8 TTB + 8 1-arm DB snatch - you choose the weight (4/side)
ALL ATHLETES
Rest.
*THIS IS A SCHEDULED DELOAD WEEK

1. Power Snatch
(65%/2)3
2. Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Conditioning
For time:
30 Box Jumps (30/24")
30 C2B Pull-ups
30 T2B
30 Push Press (135/95#)
30 Triple-unders
2017 OPEN ATHLETES

1. Power Snatch
(65%/2)3
2. Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Conditioning
For time:
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 T2B
30 Push Press (115/80#)
30 Burpees
30 Double-unders

1. Conditioning
5 Rounds:
AMRAP 3:
6 Push-ups
9 Air Squats
2017 OPEN ATHLETES

1. Conditioning
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Clean (135/95#)
6 Push-ups
9 Air Squats

1. Power Clean
(65%/2)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/2)3
4. Conditioning
For Time:
25 Cal Assault Bike
Rest 2:00
20 Cal Assault Bike
Rest 1:30
15 Cal Assault Bike
Rest 1:00
10 Cal Assault Bike
Rest :30 seconds
5 Cal Assault Bike
2017 OPEN ATHLETES

1. Power Clean
(65%/2)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/2)3
4. Conditioning
2RFT:
15 Calorie Row
15 Kipping HPSU
15 C2B
Rest :15 seconds
15 C2B
15 Kipping HPSU
15 Calorie Row
Rest 1:00
ALL ATHLETES
Rest.

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk

60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/2)3
4. Conditioning
5RFT:
20 Calorie Row
2017 OPEN ATHLETES

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk

60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/2)3
4. Conditioning
5RFT:
20 Calorie Row

E. 5 sets of 5 unbroken muscle-ups
2. Conditioning
For time:
1 Round of Eva
2 Rounds of Kelly
1 Round of Eva
1 Round Eva = 800m Run, 30 KB Swings (32/24kg), 30 Pull-ups

1 Round Kelly: 400m Run, 30 Box Jumps (24/20"), 30 Wallballs (20/14#)
2017 OPEN ATHLETES

E. 5 sets of 5 unbroken muscle-ups
2. Conditioning
For time:
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups
2 Rounds:
30 Cal Bike
30 Box Jumps (24/20")
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups

The next few weeks are high volume and mid-to-high intensity weightlifting, with some
heavy pulls and squat waves. It’s likely to get a little spicy, but after this we will work
through a classic “pre-competition” phase with lower volume and high intensity attempts.
It will culminate in a big test day. I am excited to see what kind of reactions we get from it
all.
- Beantown Barbell coaching staff
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
6 strict Musle ups
12 strict c2b
18 strict pull ups
5. Conditioning
at the 0:00
21-15-9:
Squat Cleans, 135/95
Ring Dips
at the 10:00
15-10-5
Strict Ring Dips
at the 20:00
9-7-5 reps
Hang Squat cleans, 205/145
Ring MU
2017 OPEN ATHLETES
The next few weeks are high volume and mid-to-high intensity weightlifting, with some
heavy pulls and squat waves. It’s likely to get a little spicy, but after this we will work
through a classic “pre-competition” phase with lower volume and high intensity attempts.
It will culminate in a big test day. I am excited to see what kind of reactions we get from it
all.
- Beantown Barbell coaching staff
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
6 strict Musle ups
12 strict c2b
18 strict pull ups
5. Conditioning
21-15-9:
Squat Cleans, 135/95
Ring Dips
1. Row Conditioning
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List”
then “v1:40/20 r…9″.
Record total meters.
7 Rounds:
20 Cals
Rest :40 between efforts
3. Run Conditioning
5 Rounds:
400m on TrueForm
Rest 1:00 between efforts
4. Conditioning
3 Rounds:
500 Meter Row
12 Push Jerks (155/105#)
15 T2B
2017 OPEN ATHLETES

1. Row Conditioning
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List”
then “v1:40/20 r…9″.
Record total meters.
2. Conditioning
3 Rounds:
500 Meter Row
12 Push Jerks (155/105#)
15 T2B

1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3
2. Clean Pull
(100%/3)4
3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (225/155#)
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (275/185#)
Rest 3:00
AMRAP 3:
75 DU Buy-in
EMOM 12:
Odd: 20 GHDSU
Even: 10 Strict HSPU
2017 OPEN ATHLETES

60%/2+1
70%/2+1
(75%/2+1)3
2. Clean Pull
(100%/3)4
3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
Rest 3:00
AMRAP 3:
75 DU Buy-in
ALL ATHLETES
Rest.
1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean & Jerk

65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
EMOM 18:
Min 2: 4 Rope Climbs
Min 3: AMRAP D-Ball Shoulders* (150/100)
*Score = Total number of D-Ball completed all six rounds
2017 OPEN ATHLETES

1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean & Jerk

65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
"Tricicle"
EMOM 18:
Min 1: 25 Russian KB Swings (70/53#)
Min 3: Row for Max Calories*
*Score = Total calories after 6 rounds

1. Conditioning
"12 Days of CrossFit"
1 Squat Snatch (165/115#)
2 Box Jumps (30/24")
3 Push Presses (165/115#)
4 Bar Muscle-ups
6 Chest Slapping Pushups
8 T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each side - 20 total)
12 Cal Assault Bike
*Do 1, then 2-1, then 3-2-1, then 4-3-2-1....
ALL ATHLETES
Rest (Merry Christmas)!
1. Hang Snatch - from mid-thigh

60%/3
65%/3
(70%/3)3
2. Snatch Pull
(105%/3)4
3. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1
5. Conditioning
Row 2,000m
42 C2B Pull-ups
Row 1,000m
30 C2B Pull-ups
500m Row
18 C2B Pull-ups
2017 OPEN ATHLETES
1. Hang Snatch - from mid-thigh
60%/3
65%/3
(70%/3)3
2. Snatch Pull
(105%/3)4
3. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1
5. Conditioning
Row 2,000m
42 C2B Pull-ups
Row 1,000m
30 C2B Pull-ups
500m Row
18 C2B Pull-ups
1. Run Conditioning
15 minutes on TrueForm Runner
3. Conditioning
5RFT:
12 Deadlifts (155/105#)
6 Push Jerks (155/105#)
3RFT:
25 Medball GHDSU (20/14#)
25m Bear Hug D-Ball Walk (150/100#)
2017 OPEN ATHLETES

A. 3 sets of 21 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
2. Conditioning
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)
3. Condtitioning
1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees
1. Hang Clean
60%/3
65%/3
(70%/3)3
2. Clean Pull
(105%/3)4
3. Jerks
60%/3
70%/3
75%/3
(80%/3)2
4. Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1
For Time:
10 Legless Rope Climbs + 10 Regular Rope Climbs
6. Conditioning
"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds
7. Condtioning
21-15-9:
Wallballs (30/20#)
2017 OPEN ATHLETES

1. Hang Clean
60%/3
65%/3
(70%/3)3
2. Clean Pull
(105%/3)4
3. Jerks
60%/3
70%/3
75%/3
(80%/3)2
4. Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1
5. Conditioning
"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds
25 GHDSU
1 min Overhead DB Hold (50/35#)
ALL ATHLETES
Rest.

1. Snatch
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3
2. Clean & Jerk

65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3
3. Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1
7x4 Deficit HSPU (first rep strict + 3 kipping)
You choose the deficit
5. Conditioning
10 Ring MU
150 DU
150 DU
10 Ring MU
6. Conditioning
5RFT:
50' Yoke Carry - you choose the weight
5 Over-the-Yoke Burpees
2017 OPEN ATHLETES

1. Snatch
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3
2. Clean & Jerk

65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3
3. Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1
7x4 Deficit HSPU (first rep strict + 3 kipping)
You choose the deficit
5. Conditioning
10 Ring MU
150 DU
150 DU
10 Ring MU

SESSION 1
1. Running
3x400m moderate + 200m fast
No rest between distances. Rest :20 between efforts.
Rest 3:00
Rest 3:00
SESSION 2
With a partner, "You go - I go style"
1 Clean and Jerk (305/195#)
2. Conditioning
3RFT:
20 Calorie Row
20 Calorie Bike
17 T2B
3. Conditioning
20 Calorie Row
10 1-arm DB Squat Snatches (50/35#) (5/side)
20 Calorie Row
20 Calorie Row
2017 OPEN ATHLETES

With a partner, "you go - I go style"
2. Conditioning
3RFT:
20 Calorie Row
20 Calorie Bike
17 T2B
ALL ATHLETES
Rest - Happy New Year!
1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4
2. Snatch Pull
(105%/3)3
(110%/2)3
3. Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1
3x3 Legless Rope Climbs, for time
Rest 2:00 between sets
3x6 Rope Climbs, for time
5. Conditioning
30-20-10:
Pull-ups
Cals on Assault Bike
Directly into...
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)
2017 OPEN ATHLETES

1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4
2. Snatch Pull
(105%/3)3
(110%/2)3
3. Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1
4. Conditioning
30-20-10:
Pull-ups
Cals on Assault Bike
Directly into...
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)
1. Conditioning
400m on TrueForm
21 Deadlifts (275/185#)
400m on TrueForm
15 Deadlifts (315/225#)
400m on TrueForm
2. Conditioning
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95#)
1:00 Burpees Over Bar
1:00 Rest
30 Medball Hip Ext (20/14#)
60 Second D-ball Bear Hug Hold (150/100#)
20 Medball Hip Ext (20/14#)
10 Medball GHDSU, 20/14
10 Medball Hip Ext, 20/14
2017 OPEN ATHLETES
1. Conditioning
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 Burpees over Bar
1:00 Rest
EMOMx10:
Odd: 10 TTB + 10 OHS (95/65#)
Even: Rest
1. Clean & Jerk

60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4
2. Clean Pull
(105%/3)3
(110%/2)3
3. Front Squat
80%/3
85%/1
80%/3
87%/1
80%/3
90%/1
4. Conditioning
400m on TrueForm
21 OHS (135/95#)
400m on TrueForm
15 OHS (165/115#)
400m on TrueForm
9 OHS (195/135#)
"Strict JT"
21-15-9:
Strict HSPU
Strict Ring Dips
Push-ups
2017 OPEN ATHLETES

1. Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4
2. Clean Pull
(105%/3)3
(110%/2)3
3. Front Squat
80%/3
85%/1
80%/3
87%/1
80%/3
90%/1
4. Conditioning
7RFT:
21 Double-unders
ALL ATHLETES
Rest.
1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)2
90%/1
2. Clean & Jerk

65%/3+1
70%/3+1
75%/3+1
80%/2+1
(85%/1)2
90%/1
3. Back Squat
82%/4
86%/1
82%/4
89%/1
82%/4
92%/1
EMOMx10:
:10 L-Sit + 10 Pistols (5/side)
5. Conditioning
AMRAP 5:
AMRAP 4:
Bike for Calories
AMRAP 3:
AMRAP 2:
Bike for Calories
4. Conditioning
5RFT:
7 Man Makers* (50/35#)
7 Bar Muscle-ups
*1 Man Maker = Burpee with dumbbells to overhead, no jump required
5RFT:
15 Burpees
50 Double-unders
2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)2
90%/1
2. Clean & Jerk

65%/3+1
70%/3+1
75%/3+1
80%/2+1
(85%/1)2
90%/1
3. Back Squat
82%/4
86%/1
82%/4
89%/1
82%/4
92%/1
2. Conditioning
AMRAP 5:
AMRAP 4:
Row for Calories
AMRAP 3:
OHS (115/80#)
AMRAP 2:
Double-unders
5RFT:
12 Burpees
35 Double-unders
SESSION 1
1. Running
3x400m fast + 200m recovery
Rest 3:00
Rest 3:00
SESSION 2
3x1 Clean and Jerk (305/195#)
2. Conditioning
For time:
30 Hang Squat Cleans (135/95#)
30 HSPU
30 Box Jumps Overs (24/20")
30 C2B Pull-ups
21-15-9:
Bike for Cals
T2B
2017 OPEN ATHLETES

1. Conditioning
For time:
30 Hang Squat Cleans (135/95#)
30 HSPU
30 Box Jumps Overs (24/20#)
30 Overhead Squats (135/95")
30 C2B Pull-ups
4RFT:
18-12-9-6 T2B*
*Rep scheme is designed so you can go unbroken with no transitions. Go hard and hold
on.
ALL ATHLETES
Rest.
**This is a scheduled deload week**

1. Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
For time:
50 Strict C2B Pull-ups
5. Conditioning
AMRAP 15:
5 Ring Muscle-ups

1. Run Conditioning
Run 15 minutes nonstop on TrueForm
2. Conditioning
"Marston"
AMRAP 20:
1 Deadlift (405/285#)
10 T2B
15 Barbell Burpees
For time:
50 Strict HSPU

1. Clean & Jerk
60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
5. Conditioning
"Tri-Sprint Intervals V3"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 10m Shuttle Sprints
AMRAP Cals on Bike
ALL ATHLETES
Rest.

1. Snatch
60%/1
65%/1
70%/1
(75%/1)3
2. Clean & Jerk
65%/1
70%/1
(75%/1)3
3. Back Squat
(70%/3)3
4. Big Clean Complex

6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must
drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest
as needed between sets and try to increase weight after each set.
5. Conditioning
EMOMx15:
Min 1: 50' Ooverhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40

1. Run Conditioning
Run 18 minutes nonstop on TrueForm
2. Conditioning
ARMAP 30:
Teams of 3:
12 Calorie Row
12 T2B
*Full rounds, then change partners
ALL ATHLETES
Rest.
In this episode: Talking about goal-setting, building habits, & why you want to strive to keep the
chain of success going.
Subscribe to Chasing Excellence on iTunes and YouTube.
CompTrain athletes are heading into the final 5 weeks of their first full weightlifting cycle.
Like any good weightlifting programming, this program was designed to utilize the following
components to create stressors on the body that seek to push adaptation within a
prescribed period of time (in this case 13 weeks):
●
● Exercise selection (amounts and type of exercises)
●
● The order in which the chosen exercises are performed
●
● Volume (the number of repetitions performed)
●
● Intensity (the percentages of max targets lifted)
●
● Load (the amount of weight actually lifted in absolute terms).
●
We chose this particular Macrocycle to last for 13 weeks in an effort to prepare you to seek
a maximum effort in the Snatch and Clean & Jerk on the Friday prior to the week the CrossFit
Open starts. This programming, combined with all of the preparatory work that you receive
for CrossFit performance, will, in theory, enhance your overall preparation for performance
during the Open and provide a baseline for those who will continue on into Regionals.
In general, the Macrocycle is used to set the aggregate determinants of volume, load, and
intensity distributions across the prescribed timeframe of the program. Given the variability
in athletes who follow CompTrain, and the fact that weightlifting is just a component of
your training, we have made certain assumptions and limitations in order to make the program
as accessible to as many athletes as possible. With a greater understanding of the end
user, a more detailed classification of an athlete could be made and the program refined with
greater detail that more closely tracks the actual characteristics and capabilities of a
particular user.
This Macrocycle, like all others, has been broken down in mesocycles and microcycles. A
mesocycle is a sub-unit of the macrocycle and is typically referred to as a month of 4-
week block. Mesocycles are grouped into preparation phases and pre-competition
phases.
CompTrain athletes have completed two mesocycles of 4-week length, and as of the end of
last week, they completed the preparation phase. The preparation phase was
characterized by higher volume with absolute and relative intensities distributed across
a medium-high range (think higher volume with work done at 70-85% ranges). Microcycles
are the weekly periods that make up a program. The microcycle allows for the systematic
distribution of volume and intensities across each mesocycle. For example, this program has
utilized a pattern of increasing volume and intensities for 3 weeks, followed by one week of
deloading.
Starting with this Monday, you are now moving into a 5-week “pre-competition” phase
designed to give you the chance to peak in the Snatch and Clean & Jerk close to the
start of the CrossFit Open. The pre-competition phase is characterized by lower
volume with absolute and relative intensities in the high range (think lower singles and
doubles leading up to and including intensities in the 90%-95% range with some heavy
single attempts for the day).
Once this Macrocyle is completed, we will shift to maintenance program through completion of
the Crossfit Open.
- BeanTown Barbell Staff

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%1)2
2. Snatch Pull
95%/3
(100%/3)4
3. Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)4
For time with 1 bar - you change the weights
21 Deadlifts (275/185#)
5. Conditioning
"The Seven"
7 Rounds:
7 T2B
7 Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7 Pull-ups
2017 OPEN ATHLETES

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%1)2
2. Snatch Pull
95%/3
(100%/3)4
3. Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)4
4. Conditioning
"The Seven"
7 Rounds:
7 T2B
7 Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7 Pull-ups
Talking about how to fit Open workouts into a normal training week in this excerpt from Episode
002 of Chasing Excellence.
You can watch full episodes here or listen on iTunes here.

1. Run Conditioning
6-5-4-3-2-1 Minutes running on TrueForm
*Rest 1/2 the time of each working set
2. Conditioning
3 RFT:
3. Conditioning
For time*
10-9-8-7-6-5-4-3-2-1 Ring Muscle ups
100-200-300-400-500-600-700-800-900-1000m Row
*This is a 10 RFT workout. Fist round is 10 MU + 100m Row. Second round is 9 MU
+ 200m Row, etc.
2017 OPEN ATHLETES
1. Conditioning
3RFT:
30 Calorie Row
5RFT:
10 1-Arm DB Snatch (70/53#)
10 Box Jump-overs (24/20")
Talking about the best way to structure your training year, leading up to the Open. This is an
excerpt from the 2nd episode of Chasing Excellence.

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2
2. Clean Pull
95%/3
(100%/3)4
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2
EMOM x5:
Min 1: 15 Cleans (245/165#)
Min 2: Rest
Min 3: 12 Cleans (265/185#)
Min 4: Rest
Min 5: 9 Cleans (285/205#)
5. Conditioning
2 RFT:
10 1-arm DBS, 70/50 (5/side)
20m 1-arm OH Walking lunge, 70/50 (right arm)
10 1-arm DBS, 70/50 (5/side)
20m 1-arm OH Walking lunge, 70/50 (left arm)
50 GHDSU
3RFT:
:40 Max Pistols
:20 Rest
2017 OPEN ATHLETES

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2
2. Clean Pull
95%/3
(100%/3)4
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)
In this excerpt from the second episode of the Chasing Excellence Show, we talk about how to
maximize your performance come game day of the Open.
ALL ATHLETES
Rest.
In this excerpt from the second episode of the Chasing Excellence Show, we talk about how to
maximize your performance come game day of the Open.

1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)2
(90%/1)2
2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2
3. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2
10-9-8-7-6-5-4-3-2-1 Strict C2B Pull-ups
10m Handstand Walk between sets
5. Conditioning
400m on TrueForm
3RFT:
30-24-18 OHS (95/65#)
15-12-9 Over-the-Bar Burpees
2017 OPEN ATHLETES

1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)2
(90%/1)2
2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2
3. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2
4. Conditioning
2 Rounds:
21 OHS (95/65#)
21 C2B Pull-ups
21 Over-the-Bar Burpees
In this excerpt from Chasing Excellence Episode 002, we're talking about whether I think the
Open will continue to move toward a test of work capacity & away from a blended test of
strength & conditioning.

10 Cleans (225/155#)
10 Jerks (225/155#)
10 Clusters (225/155#)
2. Conditioning
3RFT:
18 Cal Bike
15 Cal Row
12 Box Jump Overs (24/20")
9 OHS (185/135#)
6-4-2 Rope Climbs
3. Conditioning
3RFT:
1200m TrueForm Run
2017 OPEN ATHLETES

1. Conditioning
Teams of 3:
200 Cal Bike
150 Cal Row
15 Rope Climbs
EMOMx12:
Odd: 20 Wallballs (20/14#)
Even: 10 T2B
ALL ATHLETES
Rest.
1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1
2. Snatch Pull
100%/3
(105%/2)3
3. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3
6x6 Muscle-ups
5. Conditioning
21-15-9:
Wall Balls (30/20)
Bar Muscle-ups
Thrusters (95/65#)
Box Jump-Overs (24/20")
Kettlebell Swings (2/1.5 Pood)
30 Weighted Hip Extensions - You choose the weight
3 min D-Ball Hold in front of body (150/100#)
2017 OPEN ATHLETES

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1
2. Snatch Pull
100%/3
(105%/2)3
3. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3
6x6 Muscle-ups
5. Conditioning
21-15-9:
Wallballs (20/14)
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20")
Kettlebell Swings (1.5/1 Pood)
1. Run Conditioning
3 Rounds:
4x200m Run
:20 Rest
*Rest 1:00 between rounds
6x12 Strict HSPU
EMOMx10:
Mins 1-5: 3 Snatches (225/155#)
Mins 6-10: 6 Clean & Jerks (225/155#)
4. Conditioning
A. AMRAP 3:
15-12-9 Deadlifts (225/155#)
Bar Facing Burpees
Max Cal Row in time remaining
Rest 3:00
B. AMRAP 3:
12-9-6
Bar Facing Burpees
Rest 3:00
C. AMRAP 3:
9-6-3
Bar Facing Burpees
Rest 3:00
D. AMRAP 3:
7-5-3
Deadlifts (365/255)
Bar Facing Burpees
2017 OPEN ATHLETES

1. Conditioning
AMRAP 3:
21 Deadlifts (155/105#)
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
EMOMx12:
Odd: 50 Double-unders
Even: 12 Kipping HSPU
1. Clean & Jerk

60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
80%/1
85%/1
95%/1
2. Clean Pull
100%/3
(105%/2)3
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)3
5 RFT:
6 Strict C2B
6 C2B
6 Bar MU
5. Conditioning
100 1-Arm DB Snatch (70/50#)
100 GHDSU
100 OHS (95/65#)
2017 OPEN ATHLETES

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
80%/1
85%/1
95%/1
2. Clean Pull
100%/3
(105%/2)3
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)3
5RFT:
5 T2B
5 C2B
5 Bar MU
5. Conditioning
AMRAP 18:
60 Calorie Row
20 OHS (135/95#)
10 Ring MU
ALL ATHLETES
Rest.

1. Snatch
60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1
2. Clean & Jerk

60%/2+1
70%/2+1
75%/2+1
80%/2+1
85%/1
90%1
95%/1
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
8x3 Strict Deficit HSPU
3x8 Kipping Deficit HSPU
5. Conditioning
3 Clean & Jerks (155/105#)
6/6, 9/9...
6. Conditioning
3RFT:
20 Calorie Row
20m Prowler (275/185#)
20m Handstand Walk
2017 OPEN ATHLETES

1. Snatch
60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1
2. Clean & Jerk

60%/2+1
70%/2+1
75%/2+1
80%/2+1
85%/1
90%1
95%/1
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
5x12 Unbroken Kipping HSPU
Rest as needed
5. Conditioning
3 Clean & Jerks (155/105#)
6/6, 9/9...

1. Run Conditioning
10x2 Minutues on TrueForm
3x10 Squat Clean Thrusters (225/155#)
Rest 2:00
Rest 1:30
Rest 1:00
Rest :30
4. Conditioning
6RFT:
7 Burpee BJ (24/20")
14 T2B
21 Calorie Bike
Rest 1:00 after each round
2017 OPEN ATHLETES

1. Conditioning
7RFT:
9 CJ (135/95#)
15 T2B
21 Calorie Row
ALL ATHLETES
Rest.

1. Snatch - heavy single, then 85% of HS; 90% of HS
2. Snatch Pull - (105%/2)4
3. Front Squat - heavy single, then 85% of HS; 90% of HS
"5x7 Muscle ups
rest 1 minute between sets"
5. Conditioning
" 21-15-9:
Squat Snatch (115/80)
CTB Pull-Ups"
6. Conditioning 2
EMOMx20:
Odd: 20/18 Calorie Bike
Even: 18 GHDSU
2017 OPEN ATHLETES

1. Snatch - heavy single, then 85% of HS; 90% of HS
2. Snatch Pull - (105%/2)4
3. Front Squat - heavy single, then 85% of HS; 90% of HS
5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets
5. Conditioning
" 21-15-9:
Squat Snatch (95/65)
CTB Pull-Ups"

1. Run Conditioning
3 sets of: 5x200m, :20 rest
5x15 Strict HSPU
EMOMx8:
Mins 1-4: 4 Snatches (225/155#)
Mins 5-8: 7 Clean & Jerks (225/155#)
4. Conditioning
5RFT:
10 Bar-Facing Burpees
Rest 10:00
4RFT:
Rest 10:00
3RFT:
2017 OPEN ATHLETES

1. Row Conditioning
5x15 Kipping HSPU
EMOMx8:
Odd: 4 Snatches (155/105#)
Even: 7 Overhead Squats (155/105#)
4. Conditioning
5RFT:

1. Clean & Jerk
Heavy Single
85% of Heavy Single
90% of Heavy Single
2. Clean Pull
(105%/2)4
3. Back Squat
Heavy Single
85% of Heavy Single
90% of Heavy Single
4RFT:
8 Strict C2B
8 C2B
8 Bar Muscle-ups
5. Conditioning
For time:
9 Rope Climbs
18 Front Squats
15 Bench Press
6 Rope Climbs
15 Front Squats
12 Bench Press
3 Rope Climbs
5. Row Conditioning
50-40-30-20-10 Cals
Rest :50, :40, :30, :20
2017 OPEN ATHLETES

1. Clean & Jerk
Heavy Single
85% of Heavy Single
90% of Heavy Single
2. Clean Pull
(105%/2)4
3. Back Squat
Heavy Single
85% of Heavy Single
90% of Heavy Single
4RFT:
5 Strict C2B
5 C2B
5 Bar MU
5. Conditioning
Rest 3:00
Rest 3:00
30 Deads (185/135#)
20 Deads (225/155#)
10 Deads (275/185#)
ALL ATHLETES
Rest.

1. Snatch
Heavy Single
2. Clean & Jerk

Heavy Single
** A note on "Heavy Single" from our FAQs: When the program calls for a heavy
single, it should be a heavy single for the day. You should take single attempts up
to what is a heavy single attempt for the day & limit yourself to 2 or 3 attempts at the
heavier weights. **
3. Front Squat
60%/2
70%/2
75%/2
80%x2
(85%x2)3
Rest 1:00 between all sets
5. Conditioning
AMRAP 18:
30 Push Jerks (115/80#)
30 Box Jumps (24/20")
30 Cal Row
30 T2B
6. Conditioning
3 RFT:
6 1-Arm DB Squat Snatch (100/70#)
6 DBall Shoulders (150/100#)
6 Deficit HSPU (12/8")
2017 OPEN ATHLETES

1. Snatch
Heavy Single
2. Clean & Jerk

Heavy Single
3. Front Squat
60%/2
70%/2
75%/2
80%x2
(85%x2)3
4. Conditioning
AMRAP 18:
30 Push Jerks (115/80#)
30 BJ (24/20")
30 Cal Row
30 T2B
EMOMx12
Odd: 10 HSPU + 10 Deadlifts (225/155#)
Even: 5 Muscle-ups + 5 OHS (135/95#)

1. Run Conditioning
5x800m on TrueForm
Rest 2:00
Rest 1:30
Rest 1:00
Rest :30
4. Conditioning
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee DB Box Step-ups (50/35#)
1:00 Cal Bike
1:00 Rest
5. Burner
21-15-9:
C2B Pull-ups
Box Jump-Overs (30/24")
2017 OPEN ATHLETES
1. Conditioning
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee DB Box Step-ups (50/35#)
1:00 Cal Bike
1:00 Rest
EMOMx10: 6 TTB + 6 CJ (135/95#)
ALL ATHLETES
Rest.

1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
4x9 Muscle-ups
5. Conditioning
50 Cal Row
20 Bar MU
2017 OPEN ATHLETES

1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
4x9 Muscle-ups
5. Conditioning
"Jackie"
1,000m Row
50 thrusters (45/35#)
30 Pull-ups

1. Run Conditioning
5x15 Strict HSPU
EMOMx9:
Min 1: 5 Snatches (225/155#)
Min 2: 5 Snatches (225/155#)
Min 3: Rest
Min 4: 5 Snatches (225/155#)
Min 5: Rest
Min 6: 9 Clean and Jerks (225/155#)
Min 8: Rest
4. Conditioning
"Mr. Perfect"
10-8-6-4-2: Parallette HSPU (head to the ground is RX)
2-4-6-8-10: Power Clean (225/155#)
2017 OPEN ATHLETES

1. Row Conditioning
5x15 Kipping HSPU
3. Barbell Conditioning:
EMOMx9:
Min 1: 5 Snatches (165/115#)
Min 2: 5 Snatches at (165/115#)
Min 3: Rest
Min 4: 5 Snatches (165/115#)
Min 5: Rest
Min 8: Rest
4. Conditioning
"Diane"
21-15-9
Deadlift (225/155#)
HSPU

1. Power Clean & Power Jerk
60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
3RFT:
10 Strict C2B
10 C2B Pull-ups
10 Bar MU
5. Conditioning
5 RFT:
10 T2B
2017 OPEN ATHLETES

60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
3RFT:
6 Strict C2B
6 C2B
6 Bar MU
Rest 1:00 min between rounds
5. Conditioning
For time:
50 Clean & Jerks* (135/95#)
*EMOM: Complete 6 T2B - starting with the T2B
ALL ATHLETES
Rest.

1. Snatch
60%/1
65%/1
70%/1
(75%/1)3
2. Clean & Jerk

65%/1
70%/1
(75%/1)3
3. Back Squat
(70%/3)3

5. Conditioning
AMRAP 14:
40 Calorie Row
30 DB Squat Cleans (50/35#)
20 C2B Pull-ups
2017 OPEN ATHLETES

1. Snatch
60%/1
65%/1
70%/1
(75%/1)3
2. Clean & Jerk

65%/1
70%/1
(75%/1)3
3. Back Squat
(70%/3)3
4. Conditioning
AMRAP 14:
60 Calorie Row
30 C2B Pull-ups

1. Run Conditioning
3x (4x2 min on, :30 rest)
Rest :30 between sets
Rest 2:00
Rest 1:30
Rest 1:00
Rest :30
4. Conditioning
25 Cal Bike
25 Cal Row
5 Rounds of C2B "Cindy"
20 Cal Bike
20 Cal Row
15 Cal Bike
15 Cal Row
10 Cal Bike
10 Cal Row
5 Cal Bike
5 Cal Row
1 Round of C2B "Cindy"
*C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats
2017 OPEN ATHLETES

1. Conditioning
25 Cal Bike
25 Cal Row
20 Cal Bike
20 Cal Row
15 Cal Bike
15 Cal Row
10 Cal Bike
10 Cal Row
5 Cal Bike
5 Cal Row
1 Round of C2B "Cindy"
*C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats
2. Stamina
EMOMx10
10 Kipping HSPU
ALL ATHLETES
Rest.

1. Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2
2. Snatch Pull
(95%/2)4
3. Front Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1
1:00 of easy Rowing
6 Ring Muscle-ups
5. Conditioning
42-30-18:
DB Thrusters (50/35#)
C2B Pull-ups
6. Midline
100 GHDSU
100 Hip Extensions
2017 OPEN ATHLETES

1. Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2
2. Snatch Pull
(95%/2)4
3. Front Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1
:45 of easy Rowing
4 Ring Muscle-ups
5. Conditioning
21-15-9:
DB Thrusters (50/35#)
C2B Pull-ups
Calorie Row

1. Run Conditioning
4x18 Strict HSPU
AMRAP 3:
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Front Squats
3 Push Jerks
4. Conditioning
4RFT:
15 Calorie Bike
*No touching the box
2017 OPEN ATHLETES

1. Row Conditioning
4x18 Kipping HSPU
AMRAP 3:
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Front Squats
3 Push Jerks
4RFT:
21 OHS (95/65#)
1. Clean & Jerk
60%/2+1
70%/2+1
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2
2. Clean Pull
(95%/2)4
3. Back Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1
5RFT:
8 Strict C2B
8 C2B
8 Bar MU
5. Conditioning
200 DU
2K Row
200 DU
ALL ATHLETES
Rest.
1. Snatch
1RM Test
2. Clean & Jerk

1RM Test
4. Conditioning
For Time:
18 T2B
15 T2B
12 T2B
9 T2B
6 T2B
5. Midline
3-4 Rounds, NOT For Time:
1:00 Bear Hug D-Ball Hold (150/100#)
:45 1-Arm Dumbbell Hold Overhead (100/70#) (:45 each arm)
:30 D-Ball Hold Below Knees (150/100#)
:15 L-Sit
2017 OPEN ATHLETES
1. Snatch
1RM Test
2. Clean & Jerk

1RM Test
3. Conditioning
27-21-15-9
T2B
Overhead Squats (135/95)
EMOMx10:
6 Power Cleans (135/95#) + 6 HSPU

1. Running Endurance
3x (3x3:00 on, :45 rest)
Rest 2:00
Rest 1:30
Rest 1:00
Rest :30
4. Conditioning
7-6-5-4-3-2-1:
DB Hang Squat Clean Thrusters (70/50#)
Ring MU
5RFT:
50' Plate Push or Prowler Push - you choose the weight
2017 OPEN ATHLETES

1. Conditioning
AMRAP 20:
Teams of 3 - Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 DB Hang Squat Cleans (50/35#)"
EMOMx12:
Odd: 15 Power Snatch (75/55#)
Even: 20 WallBalls (20/14#)
ALL ATHLETES
Rest.

1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
5 Rounds:
1:00 of easy Rowing
7 Muscle-ups
5. Conditioning
AMRAP 4:
30 DU
Rest 4:00
AMRAP 4:
30 DU
Rest 4:00
AMRAP 4:
30 DU
6. Burner
3 RFT:
15 Cal Bike
2017 OPEN ATHLETES

1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
5 Rounds:
:45 easy Rowing
5 Ring Muscle-ups
5. Conditioning
AMRAP 4:
30 DU
Rest 4:00
AMRAP 4:
30 DU
Rest 4:00
AMRAP 4:
30 DU

1. Run Conditioning
3 sets of: (4x300m, :20 rest)
6x12 Strict HSPU
1:00 easy Ski Erg between sets
EMOMx10:
Odd: 3 Snatches (225/155)
Even: 6 Clean & Jerks (225/155)
4. Conditioning
3 Rounds:
27 Calorie Row
21 Hang Power Cleans (135/95)
18 Kipping HSPU
3 sets of: 4:00 Assault Bike
Rest 1:00 between each set
2017 OPEN ATHLETES

1. Conditioning
3 Rounds:
24 Cal Row
18 Step-Back Lunges (115/80)
6x12 Kipping HSPU
1:00 Easy Ski erg between sets
3. Rowing Conditioning

60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
4RFT:
10 Strict C2B
10 C2B
10 Bar MU
5. Conditioning
6RFT:
10 Deadlifts (225/155#)
10 T2B
10 Box Jump-Overs (24/20")
2017 OPEN ATHLETES

60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
4. Conditioning
EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row
ALL ATHLETES
Rest.

1. "Open 17.1"
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20")
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
Time Cap: 20 Minutes

60%/2
65%/2
70%/2
3. Clean Pull
(80%/3)3
4. Front Squat
(65%/3)3
5. Midline
3RFT
20 Weighted Sit-ups
2017 OPEN ATHLETES

1. "Open 17.1"
For time:
10 Dumbbell Snatches (50/35#)

Run 1600m
Rest 5:00
Run 1200m
Rest 3:00
Run 800m
Rest 2:00
Run 400m
Rest 1:00
Run 200m
Rest 2:00
Rest 1:30
Rest 1:00
Rest :30 rest
4. Conditioning
“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar
5. Conditioning
2 RFT:
10 Thrusters (155/105#)
25 C2B Pull-ups
2017 OPEN ATHLETES

1. Conditioning
“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar
ALL ATHLETES
Rest.

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Snatch Pull
(80%/4)4
3. Back Squat
(75%/3)3
1:30 of Easy Rowing
9 Muscle-ups
5. Conditioning
5RFT:
15 OHS (115/85#)
12 C2B
Directly into:
5RFT:
15 Calorie Row
12 Ring Dips
6. Midline
1:00 DB Hold (150/100#)
:20 L-Sit
2017 OPEN ATHLETES

1. Conditioning
"Open 17.1"

1. Run Conditioning
Rest 1:00 rest between sets
5x15 Strict HSPU
1:00 Easy Ski Erg between sets
EMOMx8:
Odd: 4 Snatches (225/155#)
Even: 7 Clean & Jerks (225/155#)
4. Conditioning
EMOMx20:
Odd: 20/16 Cal Bike
Even: 18 GHDSU
5. Rowing
Row 50-40-30-20-10-20-30-40-50 cals
Rest :50-:40-:30-:20-:10-:20-:30:40 between sets
2017 OPEN ATHLETES

ACTIVE RECOVERY DAY
1. Strength
A. 3x8 Strict Press @ 60% of 1 RM
B. 3x3 Pausing Front Squat @ 60% or 1RM"
2. Conditioning
EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups

1. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
2. Clean Pull
(80%/4)4
3. Front Squat
(75%/3)3
3 RFT:
12 Strict C2B
12 C2B
12 Bar MU
5. Conditioning
AMRAP 6:
42 Double-unders
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
9 T2B
2017 OPEN ATHLETES
1. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
2. Clean Pull
(80%/4)4
3. Front Squat
(75%/3)3
4. Conditioning
AMRAP 6:
42 Double-unders
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
9 T2B
ALL ATHLETES
Rest.

1. Conditioning
"17.2"
AMRAP 12:
2 rounds of:
50' DB Walking Lunge (50s/35s)
16 T2B
8 DB Power Cleans (50s/35s)
Then 2 rounds of:
50' DB Walking Lunge
16 Bar MU
8 DB Power Cleans
2. Power Snatch
60%/2
65%/2
(70%/2)2
3. Power Clean
60%/2
65%/2
(70%/2)2
4. Back Squat
(70%/2)3
6. Midline
5x 1:00 D-Ball hold (150/100#)
2017 OPEN ATHLETES

1. Conditioning
"17.2"
AMRAP 12:
2 rounds of:
50' DB Walking Lunge (50s/35s)
16 T2B
8 DB Power Cleans (50s/35s)
Then 2 rounds of:
50' DB Walking Lunge
16 Bar MU
8 DB Power Cleans

1. Running
1600m; Rest 5:00
1200m; Rest 3:00
800m; Rest 2:00
400m; Rest 1:00
200m
Rest 2:00
Rest 1:30
Rest 1:00
Rest :30
4. Conditioning
"Zeus"
3RFT:
30 SDLHP (75/55#)
30 Box Jumps (20")
30 Cal Row
30 Push-ups
10 Body Weight Back Squat
4 Rounds:
10 Cal Bike
12 Burpee Box Jumps
15m Heavy Prowler (you choose the weight)
2017 OPEN ATHLETES

1. Power Snatch
55%/2
60%/2
(65%/3)3
2. Power Clean
55%/2
60%/2
(65%/3)3
3. Back Squat
(65%/3)3
4. Conditioning
EMOMx15
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row
XALL ATHLETES
Rest.

1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)2
2. Snatch Pull
(85%/4)4
3. Back Squat
(80%/3)3
4x9 Muscle-ups
1:00 of easy rowing between sets
5. Conditioning
3RFT:
5 OHS (135/95)
7 Ring Muscle-ups
Rest 3:00
3RFT:
12 Front Squats (135/95)
15 C2B Pull-ups
6. Midline
3 Super Sets of:
20 Meb Ball GHDSU (20/14#)
20 Snatch Grip Weighted Hip Extensions
2017 OPEN ATHLETES

1. Conditioning
"Open 17.2"

1. Run Conditioning
1 minute rest between sets
4x18 Strict HSPU
1 minute easy ski erg between sets
EMOMx8:
Mins 1: 5 Snatches (225/155)
Min 2: 9 Clean and Jerks (225/155)
Min 3: Rest
Min 4: 5 Snatches (225/155)
Min 6: Rest
Min 7: 5 Snatches (225/155)
4. Conditioning
3 RFT:
20 Cal Bike
60 Double-unders
5. Rowing
5x30/20 Calorie Row
1 min rest between sets
2017 OPEN ATHLETES

1. Conditioning
EMOMx18
Min 2: 15 Kipping HSPU
Min 3: 50 DU

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
(80%/2)2
2. Clean Pull
(85%/4)4
3. Front Squat
(80%/3)3
3 RFT:
12 Strict C2B
12 C2B
12 Bar MU
5. Conditioning
10 Jerks (205/145)
20 Pistols (10/side)
30 GHDSU
50' HS Walk
60 Calorie Row
50' HS Walk
30 GHDSU
20 Pistols
10 Jerks (205/145)
2017 OPEN ATHLETES

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
(80%/2)2
2. Clean Pull
(85%/4)4
3. Front Squat
(80%/3)3
4. Conditioning
EMOMx20:
Min 1 - 15 Sumo Deadlift High Pulls (75/55)
Min 2 - 15 Wallballs (20/14)
Min 3 - 15/12 Cal Assault Bike (25/18 Cal AirDyne)
Min 4 - Practice HS Walking
ALL ATHLETES
Rest.

1. Conditioning
"Open 17.3"
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
*Prior to 12:00, complete 3 rounds of:
Prior to 24:00, complete 3 rounds of:
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.
2. Power Clean
60%/2
65%/2
(70%/2)2
3. Back Squat
(75%/2)3
5. Midline
3-4 Rounds of:
:15 L-Sit Hold
:30 Supine GHD hold (face up, torso parallel to the ground)
:60 Prone GHD hold (face down, torso parallel to the ground)
2017 OPEN ATHLETES

1. Conditioning
"Open 17.3"
Prior to 8:00, complete:
3 rounds of:
Then, 3 rounds of:
Prior to 24:00, complete 3 rounds of:
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.

3 rounds:
3:00 on/1:30 off
2:00 on/1:00 off
1:00 on/ :30 off
3 RFT:
15 Deadlifts (225/155#)
9 Jerks (225/155#)
Rest 1 min between rounds
3 rounds, NOT for time:
20 Pistols
20m HS Walk
4. Conditioning
3 Rounds:
30 Calorie Row
30 Calorie Bike
30 Burpees
2017 OPEN ATHLETES

1. Conditioning
Teams of 3:
For time:
100/75 Calorie Row
50 Barbell Burpees
100/75 Calorie Row
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees
ALL ATHLETES
Rest.

1. Power Snatch
60%/2
65%/2
(70%/2)3
75%/2
2. Snatch Pull
(90%/4)4
3. Back Squat
(80%/4)3
3 Rounds:
In a 2:00 window, complete:
1:25 of "Paced" Ski Erg
Max Muscle-ups in remaining 35 seconds
*Pace for Men: 1000 cal/hr; Pace for Women: 700 cal/hr)
5. Conditioning
For Time:
300m Row
300m Row
10 Squat Clean Thrusters (115/80#)
300m Row
Rest 2:00
300m Row
300m Row
10 Squat Clean Thrusers (115/80#)
300m Row
6. Midline
3RFT:
10 Strict T2B
20 Snatch Grip Weighted Hip Extensions - You choose the weight
2017 OPEN ATHLETES

1. Conditioning
Open 17.3

1. Run Conditioning
3 sets of: 4x1:00 on True Form, :20 rest
Rest 1 minute rest between sets
21 Strict HSPU
Rest 1:00
18 Strict HSPU
Rest :45
15 Strict HSPU
Rest :30
12 Strict HSPU
Rest :15 rest
9 Strict HSPU
For Time:
10 Thrusters (155/105#)
Change weights
Change weights
Change weights
Change weights
4. Conditioning
3RFT:
6 Push Jerks (225/155#)
12 Deadlifts (225/155#)
24 GHD Sit-ups
30 Calories
Rest :30
20 Calories
Rest :20
10 Calories
Rest :10
20 Calories
:20 rest
30 Calories
2017 OPEN ATHLETES

1. Conditioning
5 Rounds, NOT for time
21 Calorie Bike (15 Assault)
15 Wallballs (20/14)

1. Power Clean & Jerk
60%/2; 65%/2; (70%/2)3
2. Clean Pull
(90%/4)4
3. Front Squat
(80%/4)3
3 Sets* of:
5 Strict C2B
5 Kipping Pull-ups
5 Bar MU
*The goal is to complete the entire giant-set without coming off the bar
5. Conditioning
For Time:
5RFT:
10 C2B
10 Ring Dips
400m Run
6. Midline
EMOMx10:
Odd: :15 L-Sit
Even: 1 min D-ball Hold (150/100#)
2017 OPEN ATHLETES

1. Power Clean & Jerk
60%/2; 65%/2; (70%/2)3
2. Clean Pull
(90%/4)4
3. Front Squat
(80%/4)3
4. Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
ALL ATHLETES
Rest.

1. Conditioning
"Open 17.4"
AMRAP 13:
55 Deadlifts (225/155#)
55 Calorie Row
2. Snatch
60%/3
65%/3
(70%/3)2
3. Clean & Jerk
60%/3
65%/3
(70%/3)2
4. Back Squat
(75%/4)3
2017 OPEN ATHLETES

1. Conditioning
"Open 17.4"
AMRAP 13:
55 Deadlifts (225/155#)
55 Calorie Row

2 Rounds:
4:00 on/2:00 off
3:00 on/1:30 off
2:00 on/1:00 off
1:00 on/ :30 off
EMOMx6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155#)
3. Gymnastics Conditioning:
Rest 2:00
Rest 1:30
Rest 1:00
Rest :30
4. Conditioning
45 Calorie Bike
15 Muscle-ups
50' Yoke Carry (600/400#)*
30 Calorie Bike
10 Muscle-ups
50' Yoke Carry (600/400#)*
15 Calorie Bike
5 Muscle-ups
50' Yoke Carry (600/400#)*
*Load includes the weight of the yoke
2017 OPEN ATHLETES

1. Conditioning
2,000m Easy Row, directly into...
1 Mile Easy Run, directly into...
EMOMx5:
10/8 Calorie Row + 3 Kipping HSPU
ALL ATHLETES
Rest.

1. Snatch
60%/2
65%/2
70%/2
75%/2
80%/2
2. Snatch Pull
(95%/4)4
3. Back Squat
(80%/4)3
3 Sets:
In a 2:00 window, complete:
1:25 of "Paced" Ski Erg*
*Pace for men = 1100 cal/hr; Pace for women = 750 cal/hr
5. Conditioning
AMRAP 13:
9 Front Squats
6 Push Jerks
3 Thrusters
6. Midline
NOT For Time:
75 GHDSU
75 Hip Extensions
50 GHDSU
50 Hip Extensions
2017 OPEN ATHLETES

1. Conditioning
"Open 17.4"
AMRAP 13:
55 Deadlifts (225/155#)
55 Calorie Row
1. Run Conditioning
3 Sets:
5x 1:00 on TF, :20 rest
21 Strict HSPU
Rest 1:00
18 Strict HSPU
Rest :45
15 Strict HSPU
Rest :30
12 Strict HSPU
Rest :15 rest
12 Strict HSPU
3. Conditioning
25-20-15-10-5 of: Hang Power Snatches (95/65)
50-40-30-20-10: GHD Sit-ups
100-80-60-40-20 of: Double-unders
9x 1:40 on, :20 off*
Rest 2:00 after round 5
*This i s a preset WOD on the C2 Rower. Choose "Select Workout" then "Custom
List" then "v1:40/20r...9."
2017 OPEN ATHLETES

1. Conditioning
25-20-15-10-5 of: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders
EMOMx6:
8 DB Thrusters (50s/35s)

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
80%/2
2. Clean Pull
(95%/4)4
3. Front Squat
(80%/4)3
3 Sets*:
6 Strict C2B
6 Kipping Pull-ups
6 Bar MU
5. Conditioning
3 RFT:
21/15 Cal Bike
15 TTB
9 Burpees
3x 4:00 for average wattage
7. Midline
2:00 D-Ball Bear Hug (150/100#)
:45 L-Sit
1:30 D-Ball Bear Hug (150/100#)
:30 L-Sit
1:00 D-Ball Bear Hug (150/100#)
:15 L-Sit
2017 OPEN ATHLETES

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
80%/2
2. Clean Pull
(95%/4)4
3. Front Squat
(80%/4)3
4. Conditioning
3 RFT:
21/15 Cal Bike
15 Pull-ups
9 Burpees
ALL ATHLETES
Rest.

1. Conditioning
"Open 17.5"
10 RFT:
35 Double-unders
2. Snatch
60%/3
65%/3
70%/3
(75%/3)3
3. Clean & Jerk

60%/3
65%/3
70%/3
(75%/3)3
4. Back Squat
(80%/4)3
6 Strict Deficit HSPU
1:00 rest
:45 rest
:30 rest
:15 rest
2017 OPEN ATHLETES

1. Conditioning
"Open 17.5"
10 RFT:
35 Double-unders

1. Run Conditioning
6-6-5-4-3-2 minutes on TrueForm
Half the rest between sets
EMOMx 8:
2:00 rest
1:30 rest
1:00 rest
:30 rest
4. Conditioning
For time:
20 Muscle-ups
20 Snatches (135/95#)
10 Muscle-ups
2017 OPEN ATHLETES

1. Conditioning
Teams of 3
AMRAP 20:
15 Calorie Row
9 TTB
*1 Athlete completes a full round before switching
2. Active Recovery
10:00 of easy Bike or Row
ALL ATHLETES
Rest
Note for Regionals Competitors: This week is going to be a deload week. We're going to start
working toward peaking for competition, so this week is all about getting your body and mind
right for the training that's coming up.
2017 Regionals Athletes

Rest
2017 Open Athletes

"17.5"
10 rounds:
9 thrusters (95/65)
35 double-unders

Note for Regionals Competitors: This week is going to be a deload week. We're going
to start working toward peaking for competition, so this week is all about getting your body
and mind right for the training that's coming up.
1. Conditioning
EMOMx21:
Min 1: 150m Run on TrueForm
Min 2: 10 Power Snatches (135/95#)
Min 3: 10 Strict Deficit HSPU (4" Deficit)
2. Conditioning
For time:
Buy-in: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 TTB
Buy-out: 50/35 Calorie Row
2018 OPEN ATHLETES

Rest

Note for Regionals Competitors: This is a deload week. We're going to start working
toward peaking for competition, so this week is all about getting your body and mind right
for the training that's coming up.
1. Power Snatch
(65%/2)3
2. Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
3 Sets* of:
7 Strict C2B
7 Kipping Pull-ups
7 Bar MU
5. Conditioning
Teams of 3:
AMRAP 25:
50 Cal Bike
50 Cal Bike
50 Cal Bike
50 Cal Bike
Max Power Cleans (245/165#)
2018 OPEN ATHLETES

1. Power Snatch
(65%/2)3
2. Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Conditioning
Teams of 3:
AMRAP 25:
100 Cal Bike
100 Cal Bike
100 Cal Bike
100 Cal Bike
Max Power Cleans (205/145#)
ALL ATHLETES
Rest
Note on Regional Training: Congrats to all CompTrain athletes that qualified for the 2017
Regionals. Every year the qualifying process becomes more elite, and you should be proud of
the work you have put in this year. Between now and the end of May, Regional Programming
will continue prepare athletes with the same targeted approach aimed at the preparing for the
demands the 3-Day Regional event. Once the events are announced, usually 7-10 days before
the first Regional, we will target our programming to specifically maximize our performance in
those events. Each Regional week will have its own individual peak and taper. I will be traveling
to the East, Central and West Regional. If you see me there please introduce yourself. Hope to
see you all rep'n CompTrain shirts on the floor. Go get it.

1. Power Clean
(65%/2)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/2)3
1:00 rest
:45 rest
:30 rest
:15 rest
5. Conditioning
3 RFT:
9 Ring Muscle-ups
2018 OPEN ATHLETES

1. Power Clean
(65%/2)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/2)3
4. Conditioning
3 RFT:
15 Burpee Box Jump Overs, 24/20
9 Ring Muscle ups

1. Run Conditioning
7-6-5-4-3-2-1 min on TrueForm
EMOMx 10:
2:00 rest
1:30 rest
1 min rest
:30 rest
4. Conditioning
For time:
200m Sandbag Run (70/50#)
15 Overhead Squats (185/135)
30 GHDSU
60 Wall Balls (20/14#)
2018 OPEN ATHLETES

1. Conditioning
Teams of 3:
100 Calorie Row
75 Burpees over Bar
100 Toes to Bar
75 Burpees over Bar
100 Calorie Row

1. Power Snatch + OHS
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2
2. Snatch Pull
80%/5
(85%/5)3
3. Back Squat
60%/5
65%/5
(70%/5)3
3 Sets:
In a 2:30 minute window, complete:
1:45 of "paced" Ski Erg
5. Conditioning
4 Rounds:
5 Strict C2B Pull-ups
10 Ring Dips
20 Jerks (135/95#)
25 Calorie Row
6. Midline
3 Supersets:
1 Min D-Ball Bear Hug Hold (150/100#)
2017 OPEN ATHLETES

60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2
2. Snatch Pull
80%/5
(85%/5)3
3. Back Squat
60%/5
65%/5
(70%/5)3
4. Conditioning
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 3: Max Clean and Jerks (135/95#)
1. Run Conditioning
3 Sets:
3x1:30 on TrueForm, :15 sec rest
21 Strict HSPU
Rest 1:00
18 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
12 Strict HSPU
Change weights
Change weights
Change weights
Change weights
50-40-30-20-10
Row for calories
10-8-6-4-2-1
D-Ball Shoulders (150/100)
5. Conditioning
6-9-12-9-6:
Bar Facing Burpees
Front Squats (185/135)
C2B Pull-ups
2018 OPEN ATHLETES
1. Conditioning
3 Rounds:
50 DU, 20 Wallballs (20/14#)
50 Calorie Bike
2 Rounds:
50 DU, 20 Wallballs (20/14#)
35 Calorie Bike
1 Round:
50 DU, 20 Wallballs (20/14#)
20 Calorie Bike
EMOMx:10:
5 Bar Burpees + 5 Thrusters (115/80)
3 Sets:
1:45 of "Paced" Ski Erg*

1. Power Clean + Front Squat
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2
2. Clean Pull
80%/5
(85%/5)3
3. Back Squat
60%/4
65%/4
70%/4
(75%/4)2
4 Sets*:
3 Weighted C2B
3 Kipping C2B
3 Bar MU
*The goal is to complete the entire giant-set without coming off the bar. Use a DB
between legs and drop weight after 3 reps without coming off bar.
5. Conditioning
For time:
100 Wallballs
75 GHDSU
50 Calorie Row
25 Power Snatch (135/95)
3x4:00 on; 1:00 off
2018 OPEN ATHLETES

60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2
2. Clean Pull
80%/5
(85%/5)3
3. Back Squat
60%/4
65%/4
70%/4
(75%/4)2
4. Conditioning
75 GHDSU
50 Calorie Row
ALL ATHLETES
Rest.

1. Snatch
60%/3
65%/3
(70%/3)2
(75%/3)2
2. Clean & Jerk

60%/2+1
(70%/2+1)3
(75%/2+1)2
3. Front Squat
60%/5
65%/5
(70%/5)3
1:00 rest
:45 rest
:30 rest
:15 rest
5. Conditioning
3 RFT:
10 Strict HSPU
6. Conditioining
3RFT:
20 Cal bike
10 D-Ball Shoulders (150/100)
2018 OPEN ATHLETES

1. Snatch
60%/3
65%/3
(70%/3)2
(75%/3)2
2. Clean & Jerk

60%/2+1
(70%/2+1)3
(75%/2+1)2
3. Front Squat
60%/5
65%/5
(70%/5)3
4. Conditioning
"DT"
5RFT:
6 Push Jerks (155/105)
1. Run Conditioning
7-7-6-5-4-3 min on TrueForm
EMOM x5:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)
Rest 2:00
Rest 1:30
Rest 1:00
Rest :30
4. Conditioning
For time:
500m Row
50 Pull ups
500m Row
40 Calorie Bike
500m Row
500m Row
2018 OPEN ATHLETES

EMOM x5:
2. Conditioning
Teams of 3:
400m Sandbag Run (50/35)
125 Pull-Ups
100 Calorie Bike
400m Sandbag Run
ALL ATHLETES
Rest

60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2
2. Snatch Pull
85%/5
(90%/5)3
3. Back Squat
60%/5
65%/5
70%/5; (75%/5)3
3 Sets:
1:45 of "Paced" Ski Erg
5. Conditioning
27-21-15-9:
Power Snatch (95/65)
Wallballs (20/14#)
Cal Row
6. Midline
30-20-10:
Medball GHDSU (20/14#)
Deadlift (225/155)
2017 OPEN ATHLETES

60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2
2. Snatch Pull
85%/5
(90%/5)3
3. Back Squat
60%/5
65%/5
70%/5; (75%/5)3
4. Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row
EMOMx5:
4 Muscle-ups
1. Run Conditioning
3 Sets:
4x 1:30 on TrueForm, :15 sec rest
21 Strict HSPU
Rest 1:00
21 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
12 Strict HSPU
10 Snatches (155/105)
change weights
8 Snatches (185/135)
change weights
change weights
change weights
4. Conditioning
3 Rounds:
15 HSPU
15 TTB
15 Burpees
15 KBS (2/1.5 Pood)
15 Pull-ups
2018 OPEN ATHLETES

1. Conditioning
3RFT:
500m Row
400m Run
EMOMx10:
Odd: 7 TTB + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 TTB
3 Sets:
1:45 of "paced" Ski Erg
Max handstand push ups in remaining 45 seconds

60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2
2. Clean Pull
85%/5; (90%/5)3
3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3
4 Sets:
4 Weighted C2B
4 Kipping C2B
4 Bar MU
5. Conditioning
5RFT:
30 Calorie Row
10 Bench Press (185/125)
EMOMx10: 10 Cals for time
7. Midline
D-Ball Bear hug hold - accumulate 3:00 (150/100)
2018 OPEN ATHLETES

60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2
2. Clean Pull
85%/5; (90%/5)3
3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3
4. Conditioning
"DT"
5 Rounds:
6 Push Jerks (155/105)
ALL ATHLETES
Rest

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2
(80%/3)2
2. Clean & Jerk

60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2
3. Front Squat
60%/5
65%/5
70%/5
(75%/5)3
Rest 1:00
Rest :45
Rest :30
Rest :15
5. Conditioning
30-20-10
DB Thrusters (50/35)
TTB
6. Conditioning
4 Rounds:
18 Calorie Bike
6 Muscle-ups
2018 OPEN ATHLETES

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2
(80%/3)2
2. Clean & Jerk

60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2
3. Front Squat
60%/5
65%/5
70%/5
(75%/5)3
4. Conditioning
4 Rounds:
21/18 Calorie Bike
15 Pull-ups
1. Row Conditioning
100-80-60-40-20 Calorie Row
Half the rest time between sets
EMOMx7:
Rest 2:00
Rest 1:30
Rest 1:00
Rest :30
4. Conditioning
For time:
30 Burpees over Barbell
2018 OPEN ATHLETES

EMOMx7:
2. Conditioning
For time:
30 Calorie Row
60 Calorie Row
30 Calorie Row
EMOMx10:
Odd: 5 Bar MU
Even: 10 HSPU
ALL ATHLETES
Rest

Work to a heavy single for the day
2. Snatch Pull
(90%/5)3
(95%/5)2
3. Back Squat
(80%/5)5
5 RFT:
25 Cal Ski Erg
7 Muscle-ups
5. Conditioning
3 RFT:
400m TrueForm Run
20 C2B Pull-ups
6. Midline
25 GHDSU medball sit-ups (20/14#)
2017 OPEN ATHLETES

2. Snatch Pull
(90%/5)3
(95%/5)2
3. Back Squat
(80%/5)5
4. Conditioning
2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
400m Run
400m Run
26 Box Jumps (24/20")
EMOMx10:
Odd: 15 OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB
1. Run Conditioning
3 Sets:
5x 1:30 on TrueForm, :15 sec rest
21 Strict HSPU
Rest 1:00
21 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
15 Strict HSPU
10 Clean & Jerks (185/135)
change weights
8 Clean & Jerks (205/145)
change weights
change weights
change weights
AMRAP 4:
18 OHS (135/95)
Max Cal Row
Rest 4:00
AMRAP 4:
15 OHS (185/135)
Max Cal Row
Rest 4:00
AMRAP 4:
12 OHS (225/155)
12 Bar Facing-Burpees
Max Cal Row
5x1 Mile
2018 OPEN ATHLETES

1. Conditioning
AMRAP 4:
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 OHS (115/85)
Rest 4:00
AMRAP 4:
10 OHS (135/95)
EMOMx20:
Odd: 15 Calorie Row

2. Clean Pull
(90%/5)3
(95%/5)2
3. Back Squat
(85%/3)5
5 Sets*:
5 Weighted C2B
5 Kipping C2B
5 Bar MU
5. Conditioning
With a running clock, storm through all 5 for time*:
21-15-9: Deadlift (225/155), HSPU
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean (135/95), Ring Dips
30 Snatches (135/95#)
*Set up 3 bars before starting
EMOMx10:
10 Cals
7. Midline
3 RFT:
21 Medball GHDSU (30/20)
7 RDL @ 65% of 1RM Back Squat
2018 OPEN ATHLETES

2. Clean Pull
(90%/5)3
(95%/5)2
3. Back Squat
(85%/3)5
4. Conditioning
For time:
30 HSPU
30 Pull-ups
30 Ring Dips
60 Wall Balls (20/14#)
ALL ATHLETES
Rest

1. Snatch
60%/3
65%/3
70%/3
75%/3
80%/2
(85%/1)3
2. Clean & Jerk

60%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
3. Front Squat
(80%/5)5
Rest 1:00
Rest :45
Rest :30 rest
Rest :15
5. Conditioning
21-15-9:
Jerks (155/105)
C2B Pull-ups
6. Conditioning
6 RFT:
12 Calorie Bike
2018 OPEN ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
80%/2
(85%/1)3
2. Clean & Jerk

60%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
3. Front Squat
(80%/5)5
4. Conditioning
21-15-9:
Jerks (135/95)
C2B Pull-ups

1. Run Conditioning
9-8-7-6-5-4 on TrueForm
EMOMx 9:
2 min rest
1:30 rest
1 min rest
:30 rest
4. Conditioning
For time:
1500m Row
20 1-arm KB Snatch, 70/53 (10 each arm)
40 KB Goblet Squats, 70/53
1500m Row
500m Row
2018 OPEN ATHLETES

EMOMx 9:
2. Conditioning
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
400 Meter Run
9 KB Swings (70/53)
EMOMx10
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch (50/35)

1. Power Snatch
(65%/3)3
2. Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
3 RFT:
21 Cal Ski Erg
8 Ring Muscle-ups
5. Conditioning
"Heartbreak Kid"
3 Rounds:
20 CTB Pull-ups
50 Double-unders
6. Midline
3 rounds, NOT for time:
2018 OPEN ATHLETES

1. Power Snatch
(65%/3)3
2. Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Conditioning
"Heartbreak Kid"
3 Rounds:
20 CTB Pull-ups
50 Double-unders
EMOMx12:
Odd Min: 6 Power Snatch + 6 OHS (115/85)
Even Min: 6 C2B + 6 TTB

1. Run Conditioning
3RFT:
800m Run
8 Deficit kipping HSPU
For Time:
10 Snatches (185/135)
10 Clean & Jerks (185/135)
3RFT:
20 Cal Row
15 Ring Dips
10 DB Snatch (100/70)
EMOMx20:
Odd: 21/18 Cal Bike
Even: Rest
2018 OPEN ATHLETES

1. Conditioning
AMRAP 15:
12 Ring Dips
2. Row/Gymnastics
EMOMx20:
Odd: 15/12 cal row
3x10 Strict TTB
3x25 Hip Extensions

1. Power Clean
(65%/3)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/3)3
3 RFT:
100 Double-unders
25 Kipping HSPU
5. Conditioning
For time:
21 - 15 - 9
Bike for Calories
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter Run
6. Midline
A. 8x:20 L-Sit hold (Rest as needed)
B. 3:00 D-Ball Bear Hug Hold (150/100)
2018 OPEN ATHLETES

1. Power Clean
(65%/3)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/3)3
4. Conditioning
For time:
21 - 15 - 9
Bike for Calories
directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter Run
ALL ATHLETES
Rest.

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk

60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/3)3
5 RFT:
5 Kipping Deficit HSPU (10/7")
10 Burpee Box Jump-overs (24/20")
5. Conditioning
5 RFT:
400m TrueForm Run
15 OHS (135/95)
2018 OPEN ATHLETES

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk

60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/3)3
4. Conditioning
"Nancy"
5RFT:
400m Run
15 OHS (95/65)

1. Run Conditioning
Run 5K
1 Legless + 1 Regular Rope Climb
3. Conditioning
50 Cal Row
50 Ring Dips
50 Cal Row
100 GHDSU
2018 OPEN ATHLETES

1. Conditioning
50 Cal Row
50 Ring Dips
50 Cal Row
NOTE: This is a scheduled Deload Week

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4. Conditioning
400m TrueForm Run
15 Thrusters
15 KB Swings
400m TrueForm Run
9 Thrusters
9 KB Swings
400m TrueForm Run
2018 OPEN ATHLETES

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4. Conditioning
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

EMOMx10:
Even: 3-5 Muscle-ups
Odd: 4-6 Kipping Deficit HSPU*
*With 20/14# weight vest
2. Conditioning
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
2018 OPEN ATHLETES

1. Conditioning
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
EMOMx10:
Odd: 3-6 Strict HSPU
Even: 1-2 Strict Muscle-ups (or as strict as possible)

60%/2+1
70%/2+1
(75%/2+1)3
2. Clean Pull
(100%/3)4
3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
4. Conditioning
3RFT:
15 Cal Bike
2018 OPEN ATHLETES

1. Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk
High Hang = Pockets
Hang = Knees
Full = Ground
ALL ATHLETES
Rest

1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean & Jerk

65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
30 CTB Pull-ups
30 KB Swings (2/1.5-Pood)
30 TTB
30 Push Press (135/95)
30 Burpees
30 Triple Unders
2018 OPEN ATHLETES

1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean & Jerk

65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
"Maya"
AMRAP 17:
20 Calorie Bike
1. Conditioning
For Time:
21 Calorie Bike
21 Muscle-ups
21 Calorie Bike
2018 OPEN ATHLETES

1. Conditioning
Teams of 3*:
3 Rounds:
100/75 Calorie Bike
800m Team Sandbag Run (70/50)
*1 athlete works at a time, except on the run which all three athletes complete together,
carrying the bag anyhow.
ALL ATHLETES
Rest

1. Snatch (Mid Thigh Off Blocks or Hang)
60%/4
65%/4
(70%/4)3
2. Snatch Pull (Mid Thigh Off Blocks or Hang)

70%/5
75%/5
(80%/5)3
3. Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1
For time;
30 Burpee Muscle-ups with weight vest*
*Set rings up 6" above max reach
5. Conditioning
5 Rounds:
15 Push-ups
21 Squats
200 Meter Run
6. Midline
30 GHDSU
2018 OPEN ATHLETES

1. Snatch (Mid Thigh Off Blocks or Hang)
60%/4
65%/4
(70%/4)3
2. Snatch Pull (Mid Thigh Off Blocks or Hang)

70%/5
75%/5
(80%/5)3
3. Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1
4. Conditioning
5 Rounds:
15 Push-ups
21 Squats
200 Meter Run
1. Conditioning
"2017 Regionals Event 1"
For time:
1,200m Run on TrueForm
Then, 12RFT:
4 Strict HSPU
8 C2B Pull-ups
12 Squats
Men wear a 20-lb. vest

Women wear a 14-lb. vest
Time Cap: 25 minutes
2. Conditioning
"2017 Regionals Event 2"
For Time:
21-15-9:
DB Snatches (80/55)
Ring Dips
Time Cap: 6 Minutes
2018 OPEN ATHLETES

1. Conditioning
AMRAP 3:
12/9 Cal Bike
Rest 3:00
AMRAP 3:
12/9 Cal Bike
Rest 3:00
AMRAP 3:
12/9 Cal Bike
12 Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4 Muscle-ups
10 Kipping HSPU
3 Rounds, NOT for time
30 GHDSU
15 Deadlifts (275/185#)
1. Conditioning
Regional Event 3:
For time:
100' DB Overhead Walking Lunge (80/55)
100 DU
10 Rope Climbs
50 Wallballs
100 DU
100' DB Overhead Walking Lunge (80/55)
Time cap: 16 minutes
2. Conditioning
Regional Event 4:
For time:
60' Handstand Walk
10 TTB
10 Double KB Deadlifts
60' Handstand Walk
12 TTB
60' Handstand Walk
14 TTB
60' Handstand Walk
16 TTB
Men use two 150 lb. kettlebells

Women use two 106 lb. kettlebells
2018 OPEN ATHLETES

1. Clean (Mid-thigh, off Blocks or from Hang)
60%/4
65%/4
(70%/4)3
2. Clean Pull (Mid-thigh, off Blocks or from Hang)

70%/5
75%/5
(80%/5)3
3. Front Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1
4. Conditioning
AMRAP 13:
55 Calorie Row
55 Pull-ups
55 HSPU
ALL ATHLETES
Rest
1. Conditioning
Regionals Event 5
For time:
21-15-9:
Muscle-ups
Single-arm Overhead Squats (80/55#)
2. Conditioning
Regionals Event 6
For time:
30/25 Cal Bike
20 Burpee Box Jump-overs (30/24")
10 Sandbag Cleans (150/100#)
Time Cap: 6 minutes
2018 OPEN ATHLETES

1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
"Surfer on Acid"
3RFT:
400m Run
21 Burpees
1. Conditioning
6 RFT (all with a weight vest)
200m Run
6 Strict HSPU
12 C2B
20 Squats
Rest 1 min between rounds
2. Conditioning
5RFT:
10 DB Snatch (80/55) (5/side)
10 Ring Dips
3. Row Conditioning
7x300m Row, 1 minute rest
2018 OPEN ATHLETES
1. Conditioning
"Fight Gone Bad"
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift High Pull (75/55)
Box Jumps (20")
Push Press (75/55#)
Row for Calories
Rest
2017 WEEK 1 REGIONAL ATHLETES
1. Event 1
For Time, wearing a vest (20/14):
1200m Run
Then,
12 Rounds:
4 Strict HSPU
8 CTB Pull-ups
12 Squats
2. Event 2
For Time:
21-15-9:
DB Snatch (80/55)
Ring Dips
Time Cap: 6 Minutes
3. Conditioning
3 Rounds:
15/10 Cal Bike
5 Bag Cleans (150/100)
2017 WEEK 2 & 3 REGIONAL ATHLETES
1. Cleans
Bag Cleans: 3x8 (150/100)
2. Gymnastics
Muscle-ups: 3x8
3. Front Squat
3x8 - You choose the weight
4. Event 1 Training
3 Rounds, wearing a vest (20/14):
500m Run
12 HSPU
18 C2B
36 Squats
2018 OPEN ATHLETES

1. Conditioning
3RFT:
10 Front Squats
10 Jerks
50 DU
2. Snatch (Mid-Thigh off Blocks or from Hang)

60%/4
65%/4
70%/4
(75%/3)3
3. Snatch Pull (Mid-Thigh off Blocks or from Hang)

80%/5
(85%/5)4
4. Back Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1
1. Event 3 Training
3 Rounds:
3 Rope Climbs
20 Wallballs
2. Event 4 Training
5 Rounds:
30' HS Walk
10 TTB
10 KB Deads (150/105)
Rest :30 between rounds
3. Event 1 Training
1200m Run with 20/14# vest
2017 WEEK 2-3 REGIONAL ATHLETES

1. Event 2 Training
21-15-9:
DB Snatch (80/55#)
Ring Dips
2. Event 3 Training
EMOMx10:
Even: 2 Rope Climbs
3. Event 6 Training
5 RFT:
30/25 Cal Bike
2018 OPEN ATHLETES

1. Conditioning
"Helen"
3RFT:
400m Run
21 KB Swings (53/35#)
12 Pull-ups
2. Stamina Training
EMOMx16:
Even: 6 Bar MU
Weightlifting programming courtesy of Beantown Barbell.

1. Event 5 Training
EMOMx8:
Odd: 4-7 Muscle-ups
Even: 14 DB OHS (80/55#) (7/side)
2. Event 6 Training
4RFT:
12/9 Cal Bike
6 BBJO (30/24")
3 Bag Cleans (150/100#)

1. Back Squat
2. Event 3 Training
60' HS Walk + 10-12-14-16 TTB/KB Deadlift (150/106)
3. Event 5 Training
EMOMx10:
Odd: 6-9 Muscle-ups
Even: 14 DB OHS (80/55) (7/side)
4. Event 6 Training
3 RFT:
15/12 Cal Bike
10 BBJO (30/24")
5 Bag Cleans (150/100#)
2018 OPEN ATHLETES

1. Clean (Mid Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
(75%/3)3
2. Clean Pull (Mid Thigh off Blocks or from Hang)

80%/5
(85%/5)4
3. Front Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1
4. Conditioning
EMOMx16:
A) 12 KB Front Rack Lunges (53's/35's)
B) 12 Deficit Push-ups (stacking plates)
C) 12 DB Box Step-Ups (45's/30's)
D) 50s Plank Hold (elbows)
1. Regionals Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
12 squats

Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell

Women use a 55-lb. dumbbell
Time cap: 6 minutes
2018 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3
2. Clean & Jerk
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3
3. Back Squat
83%/3
86%/1
83%/3
88%/1
83%/3
90%/1
4. Conditioning
75/60 Cal Assault Bike
1. Regional Event 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
Men use an 80-lb. dumbbell and 30-lb. ball.

Women use a 55-lb. dumbbell and 20-lb. ball.
2. Regional Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
12 toes-to-bars
14 toes-to-bars
16 toes-to-bars
Men use two 150-lb. kettlebells

Women use two 106-lb. kettlebells
2018 OPEN ATHLETES

1. Row Conditioning
10x30 Cals
Rest 1:00 after each set
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round
Rest 5:00
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round
3. Conditioning
"Kelly"
5 Rounds:
400 Meter Run
2017 WEEK 2-3 REGIONALS ATHLETES
Muscle-ups
Single-arm overhead squats
For time:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans
Men use a 30-in. box and a 150-lb. bag
Women use a 24-in. box and a 100-lb. bag
Time cap: 6 minutes
2018 OPEN ATHLETES

Rest.
Week 1,2&3 Regional Athletes

Rest Day
2018 OPEN ATHLETES

1. Power Snatch: (65%/3)3
2. Snatch Pull: (75%/3)3
3. OHS: (65%/3)3
4. "Grace" - 30 C&J for Time (135/95)
5. EMOMx16
Odd: 2 MU, 4 SHSPU, 8 KBS (2/1.5)
Even: Rest

1. Event 3 Training
50' OH Walking Lunge (80/55)
50 DU
5 Rope Climbs
50 DU

21-15-9
DB Snatch (80/55)
Ring Dips
2. Event 3 Training
3 RFT:
3 Rope Climbs
60 DU
60' OH DB Lunge (80/55)
3. Event 6 Training
3RFT:
30/25 Cal Bike
10 BBJO (30/24")
2018 OPEN ATHLETES

1. Conditioning
"Christine"
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")
EMOMx20
Odd: 15 Wallballs (20/14)
Even: 15/12 Cal Row

1. Event 5 Training
EMOMx8:
Odd: 4-7 Muscle-ups
2. Event 6 Training
4RFT:
12/9 Cal Bike
6 Burpee Box Jumps (30/24")

1. Back Squat
For time:
10 toes-to-bars
12 toes-to-bars
14 toes-to-bars
16 toes-to-bars
3. Event 5 Training
EMOMx10:
Odd: 6-9 Muscle-ups
4. Event 1 Training
7RFT:
5 HSPU
10 C2B
15 Squats
*All with 20/14# vest
2018 OPEN ATHLETES

1. Power Clean
(65%/3)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/3)3
4. Conditioning
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups
ALL ATHLETES
Rest.
2017 WEEK 3 REGIONALS ATHLETES

1. Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
12 squats
2. Event 2
Dumbbell snatches
Ring dips
Time cap: 6 minutes
2018 OPEN ATHLETES

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/3)%
4. Conditioning
4 Rounds:
21/15 Calorie Bike
12 Burpees

1. Regional Event 3
For time:
100 double-unders
50 wall-ball shots
50 wall-ball shots
100 double-unders
2. Regional Event 4
For time:
10 toes-to-bars
12 toes-to-bars
14 toes-to-bars
16 toes-to-bars
2018 OPEN ATHLETES

1. “Adderall”
0-10 - 1M Run, Max CJ (135/95)
10-13 - Rest
13-20 - 800m Run, Max PSn(115/80)
20-23 - Rest
23-27 - 400m Run, Max Thr(95/65)
2. Stamina Training
EMOMx10: Odd - 5 strict HSPU, Even - Row 15/12 Cals

1. Event 3
For time:
100 double-unders
50 wall-ball shots
50 wall-ball shots
100 double-unders
2. Event 4
For time:
10 toes-to-bars
12 toes-to-bars
14 toes-to-bars
16 toes-to-bars
2018 OPEN ATHLETES

Rest.
Rest
2018 OPEN ATHLETES

1. Conditioning
"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

1. Event 3 Training
50 DU
5 Rope Climbs
50 DU
2018 OPEN ATHLETES

1. Snatch
3x3 at 70%
3x2 at 75%
3x1 at 80%
2. Snatch Pull
5x3 at 100%
3. Snatch Grip Deadlift (pause at pockets)
3x2 at 110%
4. Conditioning
"Grace"
For Time:
30 Clean & Jerks (135/95#)

1. Event 5 Training
EMOMx8:
Odd: 4-7 MU
2. Event 6 Training
4RFT:
15/12 Cal Bike
2018 OPEN ATHLETES

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2
2. Clean Pull
95%/3
(100%/3)4
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2
4. Conditioning
3 RFT:
600m Run
60 DU
ALL ATHLETES
Rest
2018 OPEN ATHLETES

1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)2
(90%/1)2
2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2
3. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2
4. Conditioning
Teams of 2
AMRAP 20:
12/9 Cal Bike
12/9 Cal Row
*Partners complete full rounds,
the switch.
2018 OPEN ATHLETES

1. Conditioning
5 Rounds:
1:00 Row
1:00 Power Snatch (75/55)
1:00 Burpees
1:00 Rest
ALL ATHLETES
Rest
Weightlifting programming courtesy of Beantown Barbell

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
2. Snatch Pull
(105%/3)4
3. Front Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)2
7x4 Unbroken Muscle-ups
5. Conditioning
AMRAP 18:
18/12 Calorie Row
12 TTB
9 DB Front Squats (50's/35's)
6. Row Conditioning
6 Rounds:
30 Cal Row
2018 OPEN ATHLETES

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
2. Snatch Pull
(105%/3)4
3. Front Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)2
4. Conditioning
AMRAP 18:
18/12 Calorie Row
12 TTB
9 DB Front Squats (50's/35's)

1. Run Conditioning
Every 2:00 x 10:00: 200m Run on TF
Rest 4:00
Every 2:00 x 10:00: 200m Run on TF
For time:
change weights
change weights
change weights
change weights
3. Conditioning
AMRAP 4:
27 Calorie Bike
Rest 4:00
AMRAP 4:
21 Calorie Bike
Rest 4:00
AMRAP 4:
15 Wallballs
15 Calorie Bike
EMOMx20:
Odd: 15/12 Cal Row
Even: 6-10 Strict HSPU
2018 OPEN ATHLETES

1. Conditioning
AMRAP 4:
27 Calorie Bike
Rest 4:00
AMRAP 4:
21 Calorie Bike
Rest 4:00
AMRAP 4:
15 Wallballs
15 Calorie Bike
EMOMx20:
Odd: 6-10 Power Cleans (155/105)
Even: 6-10 Strict HSPU
Weightlifting programming courtesy of Beantown Barbell.

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
2. Clean Pull
(105%/3)4
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
4. Conditioning
21-15-9:
Snatches, 135/95
GHDSU
Directly into:
21-15-9:
Clean & Jerks, 135/95
Bar Muscle-ups
Directly into:
21-15-9:
Bar Facing Burpees
TTB

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START

2017 REGIONAL & OPEN ATHLETES

With a running clock…

9 x 1:40 on, :20 off (2 min rest after round 5)

2017 OPEN ATHLETES

1. Clean and Jerk

2017 OPEN ATHLETES

1. Clean and Jerk

2017 REGIONAL ATHLETES

2. Snatch Accessory Work

2017 OPEN ATHLETES

2. Snatch Accessory Work

2017 REGIONAL & OPEN ATHLETES

B. 3 Super Sets of:

2017 OPEN ATHLETES

2017 OPEN ATHLETES

1. Clean and Jerk

2. Snatch Accessory Work

2017 OPEN ATHLETES

2. Snatch Accessory Work

With a running clock…

With a running clock…

2. Snatch Accessory Work

2017 OPEN ATHLETES

2. Snatch Accessory Work

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2. Snatch Accessory Work

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

3. Mid Line Conditioning

2017 OPEN ATHLETES

3. Mid Line Conditioning

2017 OPEN ATHLETES

2. Snatch Accessory Work

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

2017 OPEN ATHLETES

20 seconds of Front Squats, followed by a 10 second break

2017 Open Athletes

2017 OPEN ATHLETES

2. 3x6 Back Squat

3. Snatch Grip Dead, 3x2

4. Gymnastic Pull Conditioning

2017 OPEN ATHLETES

2. 3x6 Back Squat