Aug. 15-21, 2016

Endurance Conditioning (Volume=3)

AMRAP 36 Min

6 Overhead Squats (135/95; 115/80; 95/65; 70/50)

12 Toes-to-bar; 6 Toes-to-bar; 12 Knee Raises; 6 Knee Raises

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

36 Double Unders; 18 Double Unders; 36 Single Unders; 18 Single Unders

Long Conditioning (Volume=2)

“Wittman”

7 Rounds

15 Kettlebell Swings (53/35; 44/26; 35/18)

15 Power Cleans (95/65; 80/55; 65/45; 50/35)

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

Pick level you can finish between 16:00 and 24:00

Medium Conditioning (Volume=1)

5 Rounds

8 Handstand Push-ups; 4 Handstand Push-ups; 8 Sec. Handstand Hold+8 Push-ups; 8 Sec. Headstand Hold+8 Kneeling or 4 Push-ups

12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 12 Kips+12 Ring Rows; 6 Kips+6 Ring Rows

8 Front Squats (155/105; 135/95; 105/75; 80/55)

Pick a level you can finish between 8:00 and 14:00

Short Conditioning (Volume=1)

Run 1 Mile; Run 1200m; Run 800m

Pick distance you can run between 5:00 and 8:00

Sprint Conditioning (Volume=1)

50 Burpees for time; 40 Burpees for time; 30 Burpees for time

Pick level you can finish between 3:00 and 5:00

Back Squat (Volume=1)

5×5 Back Squat

Start @ 75% and work up

Go for max on last set, don’t worry if you fail the last set

Snatch (Volume=1)

3×10 Power Snatch

Pull from ground to mid thigh for a 4 count and then explode to overhead

Start @ 40% and work up

Clean and Jerk (Volume=1)

Go for 1 RM Clean and Jerk

Then:

4×1 Clean and Jerks between 85-95% established 1 RM

Deadlift (Volume=1)

EMOM 10 Min

1 Deadlift @ 80% 1 RM

Perform rep as explosively as possible

Front Squat (Volume=1)

5×5 Front Squats

Start @ 50% 1 RM and work up

Rep 1=Descend into squat for 1 count, hold squat for 1 count, explode up

Rep 2=Descend into squat for 2 count, hold squat for 2 count, explode up

Rep 3=Descend into squat for 3 count, hold squat for 3 count, explode up

Rep 4=Descend into squat for 4 count, hold squat for 4 count, explode up

Rep 5=Descend into squat for 5 count, hold squat for 5 count, explode up

Press Conditioning (Volume=1)

Tabata Push-ups; Kneeling Push-ups, straight into:

Tabata Ring Dips; Bench Dips, straight into:

Tabata Strict Press @ 50% bodyweight; 40% bodyweight; 30% bodyweight; 20% bodyweight

Score is reps over the 12:00 minutes

Pull Conditioning (Volume=1)

80 Pull-ups; 40 Pull-ups; 80 Ring Rows; 40 Ring Rows

You have 10 minutes to complete the reps in as few sets as possible.  Score is the number of sets it took you.  For example: if you complete 80 reps in a set of 20, set of 15, set of 15, set of 10, set of 10, and set of 10, your score would be 6.

Midline Conditioning (Volume=1)

3 Rounds

30 Sit-ups; 20 Sit-ups

15 Toes-to-bar; 8 Toes-to-bar; 15 Knee Raises; 8 Knee Raises

Leg Conditioning (Volume=1)

40 Step-ups (30/24; 24/20; 20/16)

40 Pistols; 40 Pistols standing on box; 40 Pistols sitting on box; 40 Air Squats

2:00 Wall Sit; 1:30 Wall Sit; 1:00 Wall Sit; :30 Wall Sit

Lung Conditioning (Volume=1)

5 Rounds

:30 on AirDyne for Calories

1:30 Rest

Grip Conditioning (Volume=1)

In 5:00

Max Distance Walked in Plate Grip Farmer’s Carry (35/25; 25/15; 15/10)

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

3-5 Straddle to handstand against wall; 3-5 Straddle to headstand against wall

3-5 Pike to handstand against wall; 3-5 Pike to handstand against wall

20 Sec Handstand Hold free standing; 20 Sec Headstand Hold free standing

3-5 Straddle to handstand free standing; 3-5 Straddle to headstand free standing

3-5 Pike to handstand free standing; 3-5 Pike to handstand free standing

40 feet of handstand walking; 20 Handstand steps against wall; 20 Handstand steps piked on box; 20 Handstand steps in downward dog