Aug. 1-7, 2016

Endurance Conditioning (Volume=3)

“The Don”–Benchmark

66 Deadlifts (110/75; 95/65; 75/55; 55/40)
66 Box Jumps (24/20; 20/16); 33 Box Jumps (20/16)
66 Kettlebell Swings (53/35; 44/26; 35/18)
66 Knees To Elbow; 33 Knees to Elbow; 66 Knee Raises; 33 Knee Raises
66 Ab-mat Sit-ups; 44 Ab-mat Sit-ups; 33 Ab-mat Sit-ups
66 Pull-ups; 33 Pull-ups; 66 Kips+33 Ring Rows; 33 Ring Rows
66 Thrusters (55/40; 50/35; 45/35)
66 Wall Balls (20/14; 14/10; 10/6)
66 Burpees; 44 Burpees; 33 Burpees
66 Double Unders; 33 Double Unders; 66 Single Unders; 33 Single Unders

Long Conditioning (Volume=2)

AMRAP 18 Min

6 Ring Muscle-ups; 6 Jumping Muscle-ups; 6 Ring Rows into Jumping Dip; 6 Ring Rows into Bottom of Dip

12 Handstand Push-ups; 6 Handstand Push-ups; 6 sec. Handstand Hold+6 Push-ups; 6 Push-ups

Run 400m; Run 200m

Medium Conditioning (Volume=2)

Open 14.5/16.5–Benchmark

21-18-15-12-9-6-3

Thrusters (95/65; 80/55; 65/45; 50/35)

Bar-Facing Burpees; 14-12-10-8-6-4-2 Bar-Facing Burpees

Pick a level you can finish between 10:00 and 16:00

Short Conditioning (Volume=1)

“DT”–Benchmark

5 Rounds

12 Deadlifts (155/105; 135/95; 105/80; 80/55)

9 Hang Power Cleans (155/105; 135/95; 105/80; 80/55)

6 Push Jerks (155/105; 135/95; 105/80; 80/55)

Pick a level that allows you to finish between 5:00 and 8:00

Sprint Conditioning (Volume=1)

3x400m

Rest 2:00 between intervals

Back Squat (Volume=1)

3×10 Back Squat

Start at 65% of 1 RM and move up

Treat the last set like a max

Snatch (Volume=1)

Every 1:30 for 7 Rounds

1 Squat Snatch @ 70% 1 RM

Pause 3 seconds just below the knee

Pause 3 seconds at mid thigh

Pause 3 seconds in the squat

Clean and Jerk (Volume=1)

Every 2:30 for 5 Rounds

5 Squat Clean and Split Jerks @ 50% 1 RM

Pause 3 seconds in the squat

Pause 3 seconds in the split

Touch and go or drop and reset

Deadlift (Volume=1)

Every 3 minutes for 4 rounds

10 Deadlifts @ 45% 1 RM

Pause 3 seconds just below the knee

Front Squat (Volume=1)

Every 1:30 for 7 Rounds

2 Front Squats @ 75% 1 RM

Complete each rep as explosively as possible

Press Conditioning (Volume=1)

60 Push-ups; 30 Push-ups; 60 Kneeling Push-ups; 30 Kneeling Push-ups

60 Strict Presses (75/55; 65/50; 55/40; 45/35)

Pull Conditioning (Volume=1)

70 Strict Pull-ups; 35 Strict Pull-ups; 70 Ring Rows; 35 Ring Rows

Midline Conditioning (Volume=1)

3 Rounds

30 Ab-mat Sit-ups; 15 Ab-mat Sit-ups

1:00 Plank; :45 Plank; :30 Plank

Leg Conditioning (Volume=1)

5 Rounds

12 Box Jumps (24/20; 20/16); 12 Step-ups (24/20; 20/16)

12 Pistols; 12 Pistols Standing on Box; 12 Pistols Sitting on Box

Grip Conditioning (Volume=1)

400m KB Farmer’s Carry (53/35; 44/26; 35/18)

200m Plate Farmer’s Carry (35/25; 25/15; 15/10)

Posterior Conditioning (Volume=1)

3 Rounds

10 Good Mornings (95/65; 80/55; 65/45; 50/35)

20 Supermans; 15 Supermans; 10 Supermans

Gymnastics Skill (Volume=1)

For 15 Minutes:

Progress steadily through the movements you can for multiple rounds:

8-10 Kips

4-6 Toes-to-bar

4-6 Kipping Pull-ups

4-6 Butterfly Pull-ups

3-5 Kipping Chest-to-bar

3-5 Butterfly Chest-to-bar

2-4 Bar Muscle-ups

Not for time

Focus on technique