Aug. 8-14, 2016

Endurance Conditioning (Volume=3)

“McGee”

AMRAP 30 Min

5 Deadlifts (275/185; 225/155; 185/125; 135/95)

13 Push-ups; 7 Push-ups; 13 Kneeling Push-ups; 7 Kneeling Push-ups

9 Box Jumps (24/20; 20/16); 9 Step-ups (24/20; 20/16)

Long Conditioning (Volume=2)

Run 5k; Run 2.5 Miles; Run 2 Miles; Run 1.5 Miles

Run distance that will take you between 18:00 and 25:00

Medium Conditioning (Volume=1)

Open 15.3

AMRAP 14 Min

7 Muscle-ups; 7 Jumping Muscle-ups; 7 Ring Row to Jumping Ring Dip; 7 Ring Rows

50 Wall Balls (20/14; 14/10; 10/6)

100 Double Unders; 50 Double Unders; 100 Single Unders; 50 Single Unders

Short Conditioning (Volume=1)

Open 15.4

AMRAP 8 Min

3 Handstand Push-ups; 3 Sec. Handstand Hold+3 Push-ups; 3 Sec. Headstand Hold+3 Push-ups; 3 Kneeling Push-ups

3 Power Cleans (185/125; 155/105; 125/85; 95/65)

Add 3 reps to the Handstand Push-ups each round and 3 reps to the Power Clean every 3 rounds.  Example: Round 2 would be 6 HSPU and 3 Power cleans; Round 4 would be 12 HSPU and 6 Power Cleans; Round 7 would be 21 HSPU and 9 Power Cleans

Sprint Conditioning (Volume=1)

“Fran”

21-15-9

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

Pull-ups; 12-9-6 Pull-ups; 12-9-6 Kips+Ring Rows; Ring Rows

Pick a level that you can finish between 2:00 and 5:00

Back Squat (Volume=1)

5×1 Back Squat

Descend into the squat for a 5 count

Hold squat for 5 count

Explode up

Start @ 70% 1 RM and work up

Snatch (Volume=1)

5×5 Touch and Go Power Snatch

Start @ 70% 1 RM and work up

Clean (Volume=1)

Every 2 Minutes for 5 Rounds

10 Power Cleans @ 40% Clean and Jerk 1 RM

Complete 10 reps as fast as possible

Shoulder to Overhead (Volume=1)

3×10 Push Jerks

Lower weight to shoulders for a 3 count

Explode to power position

Hold weight above head in power position for 3 count

Start at 35% of C and J 1 RM

Overhead Squat (Volume=1)

7×1 Overhead Squats

Start at 90% of Snatch 1 RM and go for an Overhead Squat 1 RM in the last few reps

Press Conditioning (Volume=1)

100 Ring Dips; 50 Ring Dips; 50 Jump to Ring Supports+50 Bench Dips; 50 Bench Dips

Pull Conditioning (Volume=1)

3 Rounds

7 Chin-ups; 3 Chin-ups; 7 Ring Rows

7 Pull-ups; 3 Pull-ups; 7 Ring Rows

7 Barbell Rows (115/80; 95/65; 75/55; 55/40)

Midline Conditioning (Volume=1)

100 Toes-to-bar; 50 Toes-to-bar; 100 Knee Raises; 50 Knee Raises

Leg Conditioning (Volume=1)

5 Rounds

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

30 Air Squats; 25 Air Squats; 20 Air Squats; 15 Air Squats

Grip Conditioning (Volume=1)

4 Rounds

10 Hanging Hip Touches; 10 Hanging Hand Releases; 20 sec. Pull-up Bar Hang; 10 Sec. Pull-up Bar Hang

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

Posterior Conditioning (Volume=1)

3 Rounds

12 Straight Leg Deadlifts (95/65; 80/55; 65/45; 50/35)

24 Sumo Deadlifts (95/65; 80/55; 65/45; 50/35)

24 Deadlifts (95/65; 80/55; 65/45; 50/35)

Gymnastics Skill (Volume=1)

For 15 Minutes:

Progress steadily through the movements you can for multiple rounds:

8-10 Ring Swings

4-6 Ring Toes-to-bar

4-6 Ring Pull-ups

4-6 Skin the cats

2-4 Ring Muscle-ups

Not for time

Focus on technique