AGREEMENT AND RELEASE OF LIABILITY

In consideration of being allowed to participate in the activities and programs offered by AMRAP
Plus One, LLC, and to use its programs and training, in addition to the payment of any fee or charge,
I do hereby waive, release and forever discharge and hold harmless AMRAP Plus One, LLC and
its consultants, officers, agents, and employees from any and all responsibility, liability, cost and
expenses, including injuries or damages, resulting from my participation in any activities, or my use of
any programs designed by AMRAP Plus One, LLC. I do also hereby release AMRAP Plus One, LLC its
consultants, officers, agents and employees from any responsibility or liability for any injury, damage or
disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my
participation in any activities with AMRAP Plus One.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment
are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury
and even death, and that I am voluntarily participating in these activities and using equipment and
machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any
and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of
age or older.

I do hereby further declare myself to be physically sound and suffering from no condition, impairment,
disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or
use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that AMRAP
Plus One, LLC has recommended to me that I obtain a physician’s approval for my participation in an
exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that
AMRAP Plus One, LLC has recommended that I have a yearly or more frequent physical examination
and consultation with my physician as to physical activity, exercise and use of exercise and training
equipment so that I might have his/ her recommendations concerning these fitness activities and
equipment use. I acknowledge that I have either had a physical examination and been given my
physician’s permission to participate, or that I have decided to participate in activity and use of
equipment, machinery, and programs designed by AMRAP Plus One, LLC without the approval of my
physician and do hereby assume all responsibility for my participation and activities, and utilization of
equipment and machinery in my activities. AMRAP Plus One diet/training programs are not meant to
treat or manage any health condition. Always consult with your healthcare provider prior to adjusting
your current style of eating or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and health
insurance policy. With my purchase of the AMRAP Plus One Training Programs or any other template
purchase, I understand that I am not purchasing individual consultation services, and I neither expect
nor presume any requirement on the part of the AMRAP Plus One, LLC staff to answer specific, direct
questions about the templates nor their modification procedures. I understand that by purchasing any of
AMRAP Plus One Training Programs I am bound to this entire agreement. I also agree that the templates
are not a guaranteed guide to results of any sort and agree not to hold AMRAP Plus One, LLC staff liable
for any outcomes or a lack thereof.

2
AMRAP Plus One “Open Prep”
One of our most complete programs yet! Our 12-week (5 days a week = Rx) “Open
Prep” program is packed with over 60 workouts designed for the athlete that wants to
perform at their peak in the upcoming season.

The premise of this program is designed to build and maintain strength in the
mandatory lifts for the “Open” while providing the conditioning and aerobic base to
push further and harder than ever.

This 12-week program prioritizes conditioning first and will get the most out of your
body and mental game. Every day will be comprised of a WOD, followed by a variety of
interval pieces. Building and maintaining your motor takes top priority.
At the conclusion of every day there will be either an extra mono-structural
conditioning piece that will challenge the way you approach these workouts when
they surface in the “Open”, and/or a gymnastics skill piece meant to train those sticky
movements that have been slowing you down.

As you take on this 12-week program leading into the “Open” remember, the only
way to make steps forward is by learning to embrace the rep schemes, trusting your
capacity to do the work, and holding on till the clock stops rolling.
The program also provides scaled versions of each movement as well as scaled
weights to provide guidance for the beginner/intermediate athletes accepting the
challenge the “Open” presents.

So whether you are a fire-breathing machine or participating in the “Open” for the first
time this program has all the tools you need to be at your best!

**Scaled movements in glossary

3
Week 1

Day 1

Metcon:
21 PWR Snatch (115/75lbs)
9 C2B
15 PWR Snatch
15 C2B
9 PWR Snatch
21 C2B

Interval:
Alternate EMOM18:
10 Box Jump (stepdown)
6 DB PWR Clean

OLY:
T&G PWR Snatch 4x8

Lift:
OFF

Extra Conditioning:
EMOM10:
Air Assault Bike Max Calories in :30sec

Accessory Work:
OFF

4
Day 2

Metcon:
AMRAP15:
30 Alternate DB Snatch
Row 200m
10 Burpee Over Row

Interval:
OFF

OLY:
Push Jerk 5x5

Lift:
Back Squat 5x5

Extra Conditioning:
OFF

Accessory Work:
AMRAP5:
T2B

5
Day 3

Metcon:
AMRAP8:
20 Wall Balls
5 Muscle Ups

Interval:
Every 3:00 for 15:00:
200m Run
15 Pull Ups

OLY:
T&G Squat Clean 4x8

Lift:
OFF

Extra Conditioning:
EMOM14:
100m Row (SPRINT)

Accessory Work:
OFF

 
6
Day 4

Metcon:
AMRAP12:
10 PWR Clean (135/95)
8 HSPU
10 Burpee Box Jump Over
8 HSPU

Interval:
OFF

OLY:
OFF

Lift:
Deadlift 5x6

Extra Conditioning:
OFF

Accessory Work:
3sets :
Max Unbroken Bar Muscle Ups

7
Day 5

Metcon:
3 Rounds:
21 C2B
7 OHS (155/115)
-then-
3 Rounds:
21 Calorie AAB
7 Front Squat (155/115)

Interval:
Alternate EMOM20:
5 T&G Clusters (95/65)
30 DU

OLY:
4 Sets:
Squat Snatch + 4 OHS

Lift: OFF

Extra Conditioning:
E2MOM (Every 2nd Minute) 10:
200m Run

Accessory Work: OFF

8
Week 2

Day 1

Metcon:
30 Hang Cleans @ 135/95
30 Front Squats @ 135/95
15 HSPU
20 Hang Cleans @ 155/115
30 Front Squats @ 155/115
10 HSPU
10 Hang Cleans @ 185/145
10 Front Squats @ 185/145
5 HSPU

Interval:
Alternate EMOM16:
1 Rope Climb
6 Burpee Box Jump Over

OLY:
T&G PWR Snatch 4x9

Lift:
OFF

Extra Conditioning:
500m Row x 8

Accessory Work:
OFF

9
 
Day 2

Metcon:
3 Rounds:
50 DU
50ft DB Lunge
(50/35) 50 Wall Balls

Interval:
OFF

OLY:
Push Press 5x5

Lift:
Back Squat 5x5 (heavier)

Extra Conditioning:
OFF

Accessory Work:
4 sets MAX UnBroken TTB
 

10
Day 3

Metcon:
AMRAP10:
5 Hang Squat Clean (155/105)
7 Bar Facing Burpees

Interval:
EMOM10:
15 Calorie AAB

OLY:
T&G Squat Clean 4x6
(Heavier than last week)

Lift:
OFF

Extra Conditioning:
4 Rounds:
1k AAB
- 1:30 rest-

Accessory Work:
OFF
 

11
Day 4

Metcon:
8 Rounds:
5 Snatch to Over Head (95/65)
10 Deadlift
15 Box Jump 24”/20”

Interval:
OFF

OLY:
OFF

Lift:
Deadlift 3x12

Extra Conditioning:
OFF

Accessory Work:
10:00 Strict HSPU Practice
 

12
Day 5

Metcon:
5 Rounds:
25 Calorie Row
16 C2B
9 HSPU

Interval:
5 Rounds:
100m Sprint
9 DB Clean (50/35)
-1:00rest-

OLY:
2 Squat Snatch + 7 OHS (4sets)

Lift:
OFF

Extra Conditioning:
5 Rounds:
30 Calorie Row
-1:1 rest-

Accessory Work:
OFF
 

13
Week 3

Day 1

Metcon:
AMRAP7:
2 Deadlift (185/125)
2 Bar Facing Burpees
4 Deadlift (185/125)
4 Bar Facing Burpees
6 Deadlift (185/125)
6 Bar Facing Burpees
8 Deadlift (185/125)
8 Bar Facing Burpees
etc….

Interval:
EMOM10:
3 Squat Snatch + 5 TTB

OLY:
T&G PWR Snatch 4 x MAX Reps

Lift: OFF

Extra Conditioning:
EMOM10 :
AAB Max Calories in :30sec

Accessory Work:
OFF

14
 
Day 2

Metcon:
3 Rounds:
8 DB C&J (50/35)
16 C2B

Interval:
OFF

OLY:
Push Jerk 6x4

Lift:
Back Squat 5x5 (heavier)

Extra Conditioning:
OFF

Accessory Work:
5 Pull Up + 3 C2B + 2 Bar Muscle Ups (5 Sets)
 

15
Day 3

Metcon:
AMRAP15:
15 Hang Snatch (95/65)
10 OHS
5 Bar Facing Burpees

Interval:
E3MOM for 15:00:
4 Dead Lift + 4 Hang Cleans + 4 Front Squat + 4 Push Jerk

OLY:
T&G Squat Clean 4x8

Lift:
OFF

Extra Conditioning:
EMOM14:
100m Row (SPRINT)

Accessory Work:
OFF
 

16
Day 4

Metcon:
10 Alternate DB Snatch (50/35)
10 Burpee Box Jump Over (24”/20”)
20-10-30-10-40-10-50-10

Interval:
OFF

OLY:
OFF

Lift:
Deadlift 5x5

Extra Conditioning:
OFF

Accessory Work:
10:00 Ring Muscle Up practice
 

17
Day 5

Metcon:
30 Clean & Jerk (115/85)
30 Box Jump (30”/24”)
30 Ring Dip
30 Wall Ball (20/14)
30 Burpee to 6’

Interval:
Alternate EMOM20:
8 OHS (95/65)
15 TTB

OLY:
4 Squat Snatch + 3 OHS (4sets)

Lift:
OFF

Extra Conditioning:
5 Rounds:
400m Run
-1:30 rest-

Accessory Work:
OFF
 

18
Week 4

Day 1

Metcon:
3 Rounds
30 KB snatch (53/35)
30 Hand Release Push Up
-5:00rest-
21-15-9
Hang Squat Clean (115/75) + TTB

Interval:
3 Rounds:
1 Rope Climb
3 Strict HSPU
5 PWR Snatch 135

OLY:
T&G PWR Snatch 3x12

Lift:
OFF

Extra Conditioning:
3 Rounds:
AAB Work: 1:00 @easy/1:00 @59rpm/1:00 @61rpm/:30 @63+rpm (1:30 rest)

Accessory Work:
OFF

19
 
Day 2

Metcon:
21-15-9:
Burpee to 6”
C2B
Alternate DB Snatch (50/35)

Interval:
OFF

OLY:
Push Jerk 6x3

Lift:
Back Squat 4x7

Extra Conditioning:
OFF

Accessory Work:
AMRAP5:
Max Sets of 5 Unbroken HSPU
 

20
Day 3

Metcon:
AMRAP3:
15 TTB
7 C&J (135/95)
-1:00rest-
AMRAP3:
35 DU
12 OHS (115/75)
-1:00rest-
AMRAP3:
Bar Facing Burpees

Interval:
Every 3:00 for 18:00:
7 DB Hang Squat Clean (50/35)
14 Box Jump (24/20)

OLY:
T&G Squat Clean establish a 5RM

Lift:
OFF

Extra Conditioning:
Complete 200m Run every 45 seconds until failure
(if you do not complete 5 reps + rest finish through 5 reps)

Accessory Work:
OFF

21
 
Day 4

Metcon:
3 Rounds:
200m DB Farmer Carry (50/35)
20 DB PWR Clean
15 Box Jump Over (24”/20”)

Interval:
OFF

OLY:
OFF

Lift:
Deadlift 4x10

Extra Conditioning:
OFF

Accessory Work:
AMRAP7 :
Max Sets of 4 Unbroken Ring Muscle Ups
 

22
Day 5

Metcon:
50 Calorie Row
6 HSPU
/ 40-9/ 30-12/ 20-15/ 10-18

Interval:
Alternate EMOM20:
8 Thrusters (75/55)
40 DU

OLY:
5 Squat Snatch + 5 OHS (3 sets)

Lift:
OFF

Extra Conditioning:
E2MOM 16:
35 Calorie Row (HARD)

Accessory Work:
OFF
 

23
Week 5

Day 1

Metcon:
21 Calorie Row
21 Burpee over Erg
(2 rope climb)
15/15
(2)
9/9
(2)

Interval:
Alternate EMOM12:
5 Dead Lift (185/135)
15 Wall Balls (30/20)

OLY:
T&G PWR Snatch 5x5

Lift:
OFF

Extra Conditioning:
4 Rounds:
50 Calorie AAB (1:1 Rest)

Accessory Work:
OFF
 

24
Day 2

Metcon:
AMRAP7:
7 Squat Clean (155/115)
40 Double Unders

Interval:
OFF

OLY:
Push Press:
10x2 HEAVY

Lift:
OFF

Extra Conditioning:
Back Squat 4x3

Accessory Work:
3 Sets of 2:00:
Max Strict Ring Dips
 

25
Day 3

Metcon:
AMRAP20:
200m Run
10 Muscle Ups
200m Run
25 C2B
200m Run
10 Shoulder to Overhead (155/115)
200m Run
25 Bar Facing Burpee

Interval:
E3MOM 12:
8 DB PWR Clean + 8 DB Lunge + 8 DB Front Squat + 8 DB Lunge

OLY:
PWR Clean (SINGLES) 5x4

Lift:
OFF

Extra Conditioning:
AAB 5 Rounds: 1:00 Hard / 1:00 Slow

Accessory Work:
OFF
 

26
Day 4

Metcon:
(TABATA STYLE - 20s/10s):
8 Rounds:
TTB
-1:00rest-
8 Rounds:
DB Thruster (50/35)
-1:00rest-
8 Rounds:
Double Unders
-1:00rest-
8 Rounds:
Front Squat (185/135)

Interval:
OFF

OLY:
OFF

Lift:
Deadlift 3x MAX REPS (135/95)

Extra Conditioning:
OFF

Accessory Work:
10:00 Muscle Ups Practice
 

27
Day 5

Metcon:
AMRAP12:
50 Calorie Row
40 TTB
30 Wall Balls
20 Shoulder to Overhead (135/95)
10 Bar Muscle Ups

Interval:
Alternate EMOM 10:
4 Squat Snatch (115/85)
8 C2B

OLY:
OHS 5x3

Lift:
OFF

Extra Conditioning:
5x 400m Run
-1:1 rest-

Accessory Work:
OFF
 

28
Week 6

Day 1

Metcon:
3 Rounds:
20 Alternate DB Snatch (50/35)
20 Box Jump (24/20)
20 HSPU

Interval:
EMOM10:
2 Muscle Ups + 4 Ring Dips

OLY:
T&G PWR Snatch 4x MAX Reps

Lift:
OFF

Extra Conditioning:
(AAB work:)
1:00 @ Easy 1:00 @60rpm 1:00 @62rpm 1:00 @64rpm
-1:00rest-

Accessory Work: OFF

 

29
Day 2

Metcon:
500m row
6 Rope Climb
500m row
4 Leg Less Rope Climb
500m row
2 L-Sit Rope Climb

Interval:
OFF

OLY:
Push Jerk 6x4

Lift:
Back Squat Establish a 3 Rep Max

Extra Conditioning:
OFF

Accessory Work:
5 sets:
7 Pull Ups + 5 C2B + 3 Bar Muscle Ups
 

30
Day 3

Metcon:
5 Rounds:
25 Wall Balls (20/14)
5 Muscle Ups

Interval:
E2MOM 10:
3 Strict HSPU + 9 HSPU

OLY:
T&G Squat Clean 4x8

Lift:
OFF

Extra Conditioning:
4 Rounds:
1k Row
-1:1 rest-

Accessory Work:
OFF
 

31
Day 4

Metcon:
6 Rounds:
200m run
8 Hang Clean & Jerk (135/95)
16 Bar Facing Burpee

Interval:
OFF

OLY:
OFF

Lift:
Deadlift 4x3

Extra Conditioning:
OFF

Accessory Work:
4 x Max Unbroken TTB
 

32
Day 5

Metcon:
4 Rounds:
12 PWR Snatch (95/65)
8 Thruster
500m Row
-2:00rest-

Interval:
EMOM12:
MAX Thruster in 30 seconds (95/65)

OLY:
4 Squat Snatch + 3 OHS (4sets)

Lift:
OFF

Extra Conditioning:
4 x 800m Run (Steady pace every round within 5 seconds of each other)

Accessory Work:
OFF
 

33
Week 7

Day 1

Metcon:
3 x AMRAP3:
8 Sumo Deadlift High Pull (95/65)
12 Calorie AAB
-2:00rest-

Interval:
EMOM8:
4 Hang Squat Clean (build in weight)

OLY:
T&G PWR Snatch 4x Max Reps (115/85)

Lift:
OFF

Extra Conditioning:
Row 5 x 3:00 MAX Meters
-1:00rest-

Accessory Work:
OFF
 

34
Day 2

Metcon:
12-9-6:
Muscle Ups
HSPU
TTB
Box Jump (24/20)

Interval:
OFF

OLY:
Push Jerk 5x5

Lift:
Back Squat Establish 3 Rep Max

Extra Conditioning:
OFF

Accessory Work:
8x8 Ring Dips
 

35
Day 3

Metcon:
AMRAP7:
7 Bar Muscle Ups
7 PWR Clean (155/115)
7 Bar Facing Burpee

Interval:
Alternate EMOM12:
7 DB PWR Clean (50/35)
7 DB Shoulder to Overhead

OLY:
T&G PWR Clean 3x8

Lift:
OFF

Extra Conditioning:
Complete 200m Run every :45 seconds until failure
(if you do not complete 5 reps rest and finish through 5 reps)

Accessory Work:
OFF
 

36
Day 4

Metcon:
AMRAP6:
2 Hang Snatch (95/65)
2 C2B
4-4/6-6/8-8

Interval:
OFF

OLY:
OFF

Lift:
Deadlift establish 5 Rep Max

Extra Conditioning:
OFF

Accessory Work:
AMRAP5:
Max Sets 4 Bar Muscle Ups
 

37
Day 5

Metcon:
80 Alternate DB Snatch (50/35)
-EMOM 4 Burpees-
For Time

Interval:
EMOM12:
20 DU

OLY:
4x3 OHS

Lift:
OFF

Extra Conditioning:
150 Calorie Row (steady pace)

Accessory Work:
OFF
 

38
Week 8

Day 1

Metcon:
AMRAP10:
8 C&J (115/85)
10 Box Jump (24/20)
12 Pullup
-30s rest-

Interval:
Alternate EMOM12:
7 Shoulder to Overhead (95/65)
7 burpees

OLY:
T&G PWR Snatch 5x3 (LIGHT WORK)

Lift:
OFF

Extra Conditioning:
5x 400m Run (steady pace)

Accessory Work:
OFF
 

39
Day 2

Metcon:
5 Rounds:
3 hang clean (155/115)
20 Calorie Row

Interval:
OFF

OLY:
Push Press 5x3 (LIGHT WORK)

Lift:
Back Squat 5x5 (LIGHT WORK)

Extra Conditioning:
OFF

Accessory Work:
3 Sets of 2:00 :
Max sets of 8 HSPU
 

40
Day 3

Metcon:
3 Rounds:
30 pullups
15 Thrusters (95/65)

Interval:
E2MOM 20:
15 Calorie Row
5 Burpees over Erg

OLY:
PWR Clean (SINGLES) 5x3 (LIGHT WORK)

Lift:
OFF

Extra Conditioning:
4 x AAB 1k

Accessory Work:
OFF
 

41
Day 4

Metcon:
6 Rounds (for total reps):
1:00 Row Calorie/ 1:00 Burpees/ 1:00 DU/ 1:00 rest

Interval:
OFF

OLY:
OFF

Lift:
Deadlift 5x5 (LIGHT WORK)

Extra Conditioning:
OFF

Accessory Work:
5sets:
3 Muscle Ups + 5 Ring Dips 

42
Day 5

Metcon:
4 Rounds:
15 Calorie AAB
8 Sumo Dead Lift High Pull (115/85)
15 TTB

Interval:
Alternate EMOM 10:
4 Hang Clean & Jerk (135/95)
8 Ring Dip

OLY:
OHS 5x3 (LIGHT WORK)

Lift:
OFF

Extra Conditioning:
4 x 500m Row (steady pace)

Accessory Work:
OFF
 

43
Week 9

Day 1

Metcon:
5r :
200m Run
20 Alternate DB Snatch (50/35)
10 burpee to 6”

Interval:
EMOM8:
3 Front Squat + 1 Push Jerk

OLY:
T&G PWR Snatch 4x3

Lift:
OFF

Extra Conditioning:
Row 10x 500m
-2:00rest-

Accessory Work:
OFF
 

44
Day 2

Metcon:
AMRAP15:
10 Hang PWR Clean (95/65)
10 Calorie AAB
10 Box Jump (24/20)

Interval:
OFF

OLY:
Push Jerk 4x3

Lift:
Back Squat Establish 3 Rep Max

Extra Conditioning:
OFF

Accessory Work:
8x8 Ring Dip
 

45
Day 3

Metcon:
3 Rounds:
10 Burpees
20 Pull Ups
30 DU

Interval:
Alternate EMOM12:
10 Box Jumps (24/20)
10 Alternate Lunges

OLY:
T&G PWR Clean 4x3

Lift:
OFF

Extra Conditioning:
AAB work 4 Rounds:
0:30 HARD / 2:30 easy

Accessory Work:
OFF
 

46
Day 4

Let’s see where we’re at!

Open Workout 17.1

For time:
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minutes

Extra Conditioning:
Cool Down: LIGHT AAB 10:00
 

47
Day 5

Metcon:
4 Rounds:
15 pull up
10 Hang PWR Snatch (115/85)
5 Bar Facing Burpee
-1:30rest-

Interval:
EMOM10:
5 Clean & Jerk (95/65)

OLY:
4x3 OHS

Lift:
OFF

Extra Conditioning:
3x 800m Jog

Accessory Work:
OFF
 

48
Week 10

Day 1

Metcon:
800m Row
50 DB PWR Clean (50/35)
35 HSPU
20 Box Jump Over (24/20)
800m Row

Interval:
EMOM8:
5 Front Squats

OLY:
T&G Hang PWR Snatch 4x3

Lift:
OFF

Extra Conditioning:
Run 8 x 200m
-1:1 Rest-

Accessory Work: OFF

 

49
Day 2

Metcon:
AMRAP12:
20 Wall Balls (20/24)
10 C2B
5 PWR Clean (155/115)

Interval:
OFF

OLY:
Push Press 4x3

Lift:
Back Squat 5x5

Extra Conditioning:
OFF

Accessory Work:
4 Rounds:
2 Muscle Ups + 3 dips + 1 Muscle Ups  

50
Day 3

Metcon:
Alternate EMOM21:
(1) 7 TTB
(2) 7 Box Jump (24/20)
(3) 7 C&J (115/85)

Interval:
Alternate EMOM14:
10 Wall Balls (20/14)
5 HSPU

OLY:
T&G Hang PWR Clean 4x3

Lift:
OFF

Extra Conditioning:
AAB work 4 Rounds: 1k (Steady pace)
-2:00rest-

Accessory Work:
OFF
 

51
Day 4

Open Workout 17.2

Another tester to see how far you’ve come!

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans

Etc., alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds.

Women use 20-lb. dumbbells

Extra Conditioning:
Cool Down:
LIGHT AAB 10:00

52
Day 5

Metcon:
5 Rounds:
500m Row
15 TTB

Interval:
EMOM10:
5 Squat Snatch (95/65)

OLY:
4x3 Reps OHS

Lift:
OFF

Extra Conditioning:
5x 400m Jog

Accessory Work:
OFF
 

53
Week 11

Day 1

Metcon:
5 Rounds:
10 Alternate DB Snatch
200m Run
10 Alternate DB Lunge
200m run

Interval:
EMOM10 :
4 Front Squats

OLY:
T&G PWR Snatch 4x4

Lift:
OFF

Extra Conditioning:
Row 4 x 1k
-1:1 rest-

Accessory Work:
OFF
 

54
Day 2

Metcon:
AAB 5k
-EMOM 25 DU-
For Time

Interval:
OFF

OLY:
Push Jerk 4x4

Lift:
Deadlift 5x3

Extra Conditioning:
OFF

Accessory Work:
5x7 HSPU 

55
Day 3

Metcon:
1 Shoulder to Overhead (115/85)
10 burpees
continue on this rep scheme for time:
2-9/ 3-8/ 4-7/ 5-6/ 6-5/ 7-4/ 8-3/ 9-2/ 10-1

Interval:
Alternate EMOM10:
7 DB PWR Clean (50/35)
10 Calorie Row

OLY:
T&G Hang Squat Clean 4x4

Lift:
OFF

Extra Conditioning:
AAB work 4 Rounds:
0:30 HARD / 2:30 easy

Accessory Work:
OFF
 

56
Day 4
Let us know how you are doing!

Open Workout 17.3

Prior to 8:00, complete:

3 Rounds:
6 chin-over-bar pull-ups
6 squat snatches, 45 lb

Then, 3 rounds of:

7 chin-over-bar pull-ups
5 squat snatches, 75 lb

*Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups
4 squat snatches, 95 lb

*Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups
3 squat snatches, 115 lb

*Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups
2 squat snatches, 135 lb

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups
1 squat snatch, 155 lb

*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.

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Extra Conditioning:
Cool Down:
LIGHT AAB 10:00

Day 5

Metcon:
18-15-12-9-6-3:
KB Swing (70/53)
HSPU

Interval:
EMOM10:
5 Thruster (115/85)

OLY:
4x 2 Snatch + 2 OHS

Lift:
OFF

Extra Conditioning:
1600m Jog
-1:1rest-
800m Jog
-1:1 rest-
400m Jog

Accessory Work:
OFF
 

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Week 12

Day 1

Metcon:
800m Run
40 Ring Dip
400m Run
40 Box Jump (24/20)
400m Run
40 Wall Balls (20/14)
800m Run

Interval:
EMOM8:
3 Front Squats + 3 Bar Facing Burpees

OLY:
T&G Hang PWR Snatch 4x5

Lift:
OFF

Extra Conditioning:
5 x 400m Run
-2:00rest-

Accessory Work: OFF

 

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Day 2

Metcon:
7 Hang PWR Clean (115/85)
7 TTB
7 Hang PWR Clean
14 TTB
7 HPC
21 TTB
7 HPC
28 TTB

Interval:
OFF

OLY:
Push Press 4x5

Lift:
Back Squat 5x3

Extra Conditioning:
OFF

Accessory Work:
5x 5 Bar Muscle Ups  

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Day 3

Metcon:
30-20-10:
Calorie row
Clean & Jerk (115/85)

Interval:
Alternate EMOM12:
20 DU
10 Burpees

OLY:
T&G PWR Clean 4x4

Lift:
OFF

Extra Conditioning:
AAB work:
TABATA
-5:00 slow-
TABATA

Accessory Work:
OFF
 

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Day 4

You’re almost ready! Show us what you got!

Open Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 125 lb
55 wall-ball shots, 10-lb ball to 9-ft target
55-calorie row
55 push presses, 65 lb

Extra Conditioning:
Cool Down:
LIGHT AAB 10:00

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Day 5

Metcon:
AMRAP12:
10 OHS (95/65)
10 Burpee Box Over (24/20)

Interval:
EMOM10:
6 Sumo Dead Lift High Pull (95/65)

OLY:
4x4 Squat Snatch

Lift:
OFF

Extra Conditioning:
5x 500m Row

Accessory Work:
OFF

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Glossary and Scaled Versions of Movements
EMOM: every minute on the minute.

E_MOM: every (number of) minutes on the minute. For example E2MOM 12 = every2minutes for 12
minutes or 6 total sets starting on the top of every 2nd minute. 0-2-4-6-8-10.

Alternate EMOM: Every minute on the minute switch movements.

AMRAP: as many round as possible

T&G: touch and go, aka don’t let go.

AAB: Air Assault Bike

DB: dumbbell

TTB: toes to bar

OHS: overhead squat

MU: muscle up

Strict HSPU: Strict hand stand push-up

SDLHP: sumo deadlift high pull

UB: unbroken

_RM: (number) rep max.

(#) x (#)r: sets x reps of a movement

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Scaling:
(Weights for movements)

185/135 = 135/95
155/115 = 115/85
135/95 = 105/75
115/85 = 95/65
95/65 = 65/45

(Movements)

TTB = Knees To Chest

C2B = Pull-Up
Pull-up = Jumping Pull-Up
MU = Bar MU
Bar MU = Jumping Bar MU
Ring Dip = Banded (OR) Toes Down
Strict HSPU = HSPU
HSPU = Kick Up and slow deficit, come down repeat for rep total
(OR) HSPU From 24” Box

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Congrats! You have finished!
We want to hear about your results! Make sure you tag us @amrapplusone on all social
media platforms so we can check out and maybe feature some of your progress!

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Glossary with Videos
In Alphabetical Order

Alt = alternating

AMRAP = as many rounds/reps as possible

Buy-in = exercise/movement(s) performed one time through BEFORE the workout

Buy-out = exercise/movement(s) performed one time AFTER the workout

BW = BodyWeight

Cash-out = see “buy-out”

C & J = Clean and Jerk =

https://www.youtube.com/results?search_query=crossfit+power+clean+and+jerk

CTB = Chest To Bar = C2B =

https://www.youtube.com/results?search_query=crossfit+chest+to+bar

DB(s) = DumbBell(s)

DBL = Double

DL = Deadlifts =
https://www.youtube.com/results?search_query=crossfit+deadlifts

DU(s) = Double Under(s) =

https://www.youtube.com/results?search_query=crossfit+double+unders

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EMOM = each minute on the minute

ERG = Ergometer (aka the part of the rower the seat slides on)

G2OH = ground to overhead (aka snatch, power snatch, clean and jerk, etc) =
https://www.youtube.com/results?search_query=crossfit+ground+to+overhead

GHD = Glute-Ham Developer

HPC = Hang Power Clean =

https://www.youtube.com/results?search_query=crossfit+hang+power+clean

HPS = Hang Power Snatch =

https://www.youtube.com/results?search_query=crossfit+hang+power+snatch

HSPU = Hand Stand Push Ups =

https://www.youtube.com/results?search_query=crossfit+hand+stand+push+ups

I.T.R = Individually Timed Round

K2E = Knees To Elbow =

https://www.youtube.com/results?search_query=crossfit+knees+to+elbow

KBS = Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+kettlebell+swings

RKBS = Russian Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+russian+kettlebell+swings

MONO-STRUCTURAL = single form of metabolic conditioning such as biking, rowing,running, etc.

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MU = Muscle Ups =
https://www.youtube.com/results?search_query=crossfit+Muscle+ups

N2W = Nose To Wall, as in “N2W facing handstand” OH = OverHead

OHS = Over Head Squat =

https://www.youtube.com/results?search_query=crossfit+over head+squat

ON/OFF = x amount of seconds of work, y amount of seconds of rest

OTM = On The Minute

OTxM = on the seconds/minutes where “x” can be any amount of time

RD(s) = Round(s)

ROM: Range Of Motion

Ring Dips =
https://www.youtube.com/results?search_query=crossfit+ring+dips

RR: Ring Row =

https://www.youtube.com/results?search_query=crossfit+ring+row

S2OH = Shoulder To Overhead =

https://www.youtube.com/results?search_query=crossfit+shoulder+to+overhead

SUITCASE DL = with dumbbells or kettlebells held on the outside of the leg, one in each hand =
https://www.youtube.com/results?search_query=crossfit+suitcase+deadlift

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SU(s) = Single Under(s) =
https://www.youtube.com/results?search_query=crossfit+single+unders

TIME TRIAL = typically near a 100% effort of a mono-structural distance

TTB = Toes To Bar = T2B =

https://www.youtube.com/results?search_query=crossfit+toes+to+bar

TOWEL OVER RIG = small towel looped over a bar on the rig to drill grip strength for rope
climbs

TUCK-SIT = core movement where you lie prone, then tuck up onto the tail bone, upper and lower
body moving to both positions simultaneously =
https://www.youtube.com/results?search_query=crossfit+tuck+sit

V-SIT = see above, except legs are locked out and straight

WB = Wall Balls = https://www.youtube.com/results?search_query=crossfit+wall+balls

Weight designations = i.e. (55/35) = 55lbs for men, 35lbs for women

YGIG = You Go I Go (partner style workout)

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