Jul. 25-31, 2016

Endurance Conditioning (Volume=3)

Run 5 Miles; Run 4 Miles; Run 5k

Pick distance that will take you 35-45 minutes to complete

Long Conditioning (Volume=2)

AMRAP 24 Min

8 Chest-to-bar Pull-ups; 4 Chest-to-bar Pull-ups; 4 Pull-ups; 8 Kips+4 Ring Rows

16 Wall Balls (20/14; 14/10; 10/6); 8 Wall Balls (10/6)

48’ Handstand Walk; 24 Handstand Steps Against Wall; 24 Handstand Steps on Box; 24 Handstand Steps in Downward Dog

Medium Conditioning (Volume=1)

Open 13.2 (Benchmark)

AMRAP 10 Min

5 Shoulder-to-Overhead (115/75; 95/65; 75/55; 55/40)

10 Deadlifts (115/75; 95/65; 75/55; 55/40)

15 Box Jumps (24/20; 20/16); 15 Step-ups (24/20; 20/16)

Short Conditioning (Volume=1)

5 Rounds

15 Snatches (75/55; 65/45; 55/35; 45/35)

30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders

Pick a level that allows you to finish between 4:00 and 7:00

Sprint Conditioning (Volume=1)

10 Front Squats (185/125; 155/105; 125/85; 95/65)

30 Toes-to-bar; 15 Toes-to-bar; 30 Knee Raises; 15 Knee Raises

Run 200m

Pick a level that allows you to finish between 2:00 and 4:00

Back Squat (Volume=1)

Every 2 min for 7 Rounds

5 Back Squats @ 60%

Complete each 5 rep set as fast as possible with good form

Snatch (Volume=1)

3×10 Touch and Go Power Snatches    

Start at 60% 1 RM and work up

Clean and Jerk (Volume=1)

EMOM 10 Min        

2 Squat Cleans @ 60% 1 RM

Drop and reset each rep

Be as fast as possible with good form in each rep

Shoulder to Overhead (Volume=1)

5×5 Push Jerks       

Start @ 70% of 1 RM and work up

Overhead Squat (Volume=1)

Every 2 Minutes for 5 rounds        

10 Overhead Squats @ 50% Snatch Max

Use rack

Complete each 10 reps as fast as possible with good form

Press Conditioning (Volume=1)

3 Rounds

6 Strict Handstand Push-ups; 3 Strict Handstand Push-ups; 6 Handstand Push-ups on Box; 3 Handstand Push-ups in Downward Dog

9 Bench Press (155/105; 135/95; 105/70; 75/55)

12 Ring Dips; 6 Ring Dips; 6 Jumping Ring Dips+Ring Descents; 12 Seated Dips

Pull Conditioning (Volume=1)

4 Rounds

6 Strict Pull-ups; 3 Strict Pull-ups; 6 Strict Ring Rows; 3 Strict Ring Rows

12 Pull-ups; 6 Pull-ups; 12 Kips+12 Ring Rows; 6 Kips+6 Ring Rows

12 Barbell Row (95/65; 80/55; 65/45; 50/35)

Midline Conditioning (Volume=1)

4 Rounds

10 Strict Toes-to-bar; 5 Strict Toes-to-bar; 10 Strict Leg Raises*; 5 Strict Leg Raises*

20 Ab-mat Sit-ups; 15 Ab-mat Sit-ups; 10 Ab-mat Sit-ups

*Legs reach parallel to ground

Leg Conditioning (Volume=1)

4 Rounds

10 Pistols; 10 Pistols Standing on Box; 10 Pistols Sitting on Box

10 Goblet Step-ups (Weight=53/35; 44/26; 35/18) (Box Height=30/24; 24/20; 20/16)

10 Goblet Squats (53/35; 44/26; 35/18)

Grip Conditioning (Volume=1)

3 rounds

200m Farmer’s Carry (53/35; 44/26; 35/18)

30 sec. Pull-up Bar Hang; 20 sec. Pull-up Bar Hang; 10 Sec. Pull-up Bar Hang

30 sec. Deadlift Hold (225/155; 185/125; 155/105; 115/80)

Gymnastics Skill (Volume=1)

For 15 Minutes:

Progress steadily through the movements you can for multiple rounds:

20 Sec. Handstand Hold Against Wall; 20 Sec. Headstand Hold Against Wall

20 Sec. Freestanding Handstand Hold; 20 Sec. Freestanding Headstand Hold

20 Sec. Ring Handstand Hold; 20 Sec Ring Plank Hold

3-5 Straddle into Handstand; 3-5 Straddle into Headstand

3-5 Pike into Handstand; 3-5 Pike into Headstand

Not for time

Focus on technique