Sep. 5-11, 2016

Endurance Conditioning (Volume=3)

36 Min AMRAP

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

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

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

18 Lateral Bar Over Burpees; 12 Lateral Bar Over Burpees; 9 Lateral Bar Over Burpees

Long Conditioning (Volume=2)

“Mary”

20 Min AMRAP

5 Handstand Push-ups; 5 Handstand Push-ups Piked on Box; 5 Downward Dogs Push-ups; 5 Kneeling Push-ups

10 Pistols; 10 Pistols Standing on Box; 10 Pistols Sitting on Box; 10 Air Squats

15 Pull-ups; 8 Pull-ups; 15 Kips+15 Ring Rows; 8 Kips+8 Ring Rows

Medium Conditioning (Volume=1)

Run 2 Miles; Run 1.5 Miles; Run 1 Mile

Pick level that will take you 12:00-16:00

Short Conditioning (Volume=1)

Open 14.3

AMRAP 8 Min

10 Deadlifts (135/95; 115/80; 95/65; 70/50)

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

15 Deadlifts (185/135; 155/115; 125/90; 95/65)

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

20 Deadlifts (225/155; 185/135; 155/115; 115/85)

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

25 Deadlifts (275/185; 225/155; 185/135; 135/105)

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

30 Deadlifts (315/205; 265/175; 215/145; 165/105)

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

35 Deadlifts (365/225; 305/185; 255/155; 185/115)

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

Change all of your own weights

Sprint Conditioning (Volume=1)

Open 11.4

AMRAP 5 Min

Squat Clean (165/110; 135/95; 105/75; 85/60)

Jerk (165/110; 135/95; 105/75; 85/60)

No thrusters

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

Press Conditioning (Volume=1)

5 Rounds

10 Strict Press (95/65; 80/55; 65/45; 50/35)

10 Ring Dips; 5 Ring Dips; 5 Jump to Supports+5 Box Dips; 5 Box Dips

Pull Conditioning (Volume=1)

100 Pull-ups; 50 Pull-ups; 100 Kips+100 Ring Rows; 50 Kips+50 Ring Rows

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/