Aug. 29-Sep. 4, 2016

Endurance Conditioning (Volume=3)

“Bull”

2 Rounds

200 Double Unders; 100 Double Unders; 200 Single Unders; 100 Single Unders

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

50 Pull-ups; 25 Pull-ups; 25 Kips+25 Ring Rows

Run 1 Mile; Run 1200m; Run 800m

Pick level that will take you between 30:00 and 45:00

Long Conditioning (Volume=2)

“Klepto”

4 Rounds

27 Box Jumps (24/20; 20/16; 16/12; 12/8)

20 Burpees; 15 Burpees; 10 Burpees

11 Squat Cleans (145/100; 125/85; 100/70; 75/55)

Pick level that will take you between 16:00 and 24:00

Medium Conditioning (Volume=1)

“Ryan”

5 Rounds

7 Ring Muscle-ups; 3 Ring Swings+3 Ring Muscle-ups; 7 Ring Swings+7 Ring Rows to Bottom of Dip; 7 Ring Swings+7 Ring Rows

21 Burpees; 15 Burpees; 12 Burpees

Pick level that will take you between 8:00 and 16:00

Short Conditioning (Volume=1)

21-15-9

Power Cleans (115/80; 95/65; 75/55; 55/40)

Thrusters (115/80; 95/65; 75/55; 55/40)

Sprint Conditioning (Volume=1)

500m Row Time Trial

Then

Row 4x500m (rest 2:00 between intervals) at or below your time trial time plus 15%*

*Example: if you row 1:30, 15%=13.5 sec., target rate is 1:43.5

Or

Complete the same workout with a 400m run instead of 500m row

Back Squat (Volume=1)

EMOM 10 Min

Sets 1-5: 1 Back Squat @ 80%

Sets 6-10: 1 Back Squat @ 85%

Perform reps as explosively as possible

Snatch (Volume=1)

Every 3 minutes for 5 sets

5 TNG Squat Snatches @ 50%

4 count on pull from floor to mid thigh; 4 count in the squat

Clean and Jerk (Volume=1)

10 RM Power Clean+Push Jerk

Then

2×10 Power Clean+Push Jerk @ 90% 10 RM

Touch and go

Deadlift (Volume=1)

Every 3 minutes for 5 sets

5 Deadlifts @ 60%

5 count of descent from standing to floor, explode up

Front Squat (Volume=1)

Every 3 minutes for 4 sets

10 Front Squats @ 50%

Perform the reps as explosively as possible

Use rack

Press Conditioning (Volume=1)

“JT”

21-15-9

Handstand Push-ups; 12-9-6 Handstand Push-ups; Downward Dog Handstand Push-ups; Push Press w/ 40% bodyweight

Ring Dips; 12-9-6 Ring Dips; Jump to Support+Controlled Descent; Box Dips

Push-ups; 12-9-6 Push-ups; Kneeling Push-ups

Pull Conditioning (Volume=1)

4 Rounds

10 Chest-to-bar Pull-ups; 5 Chest-to-bar Pull-ups; 10 Kips+10 Ring Rows

10 Strict Pull-ups; 5 Strict Pull-ups; 10 Ring Rows a little more difficult than you would usually do them

Midline Conditioning (Volume=1)

Tabata Toes-to-bar; Knee Raises

Rest 3:00

Tabata Toes-to-bar; Knee Raises

Leg Conditioning (Volume=1)

3 Rounds

30 Step-ups (30/24; 24/20; 20/16; 16/12)

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

10 Box Jump Overs* (30/24; 24/20; 20/16; 16/12)

*May not touch the top of the box.  May jump and land however your please as long as both feet travel over the box.

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/