Sep. 12-18, 2016

Endurance Conditioning (Volume=3)

Swim for max meters in 30 min.

Or

Run for max distance in 30 min.

Long Conditioning (Volume=2)

“Jack”

20 Min AMRAP

10 Push Press (115/85; 95/65; 75/55; 60/45)

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

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

Medium Conditioning (Volume=1)

0:00-4:00

4 Min AMRAP

8 Toes-to-bar; 4 Toes-to-bar; 8 Knee Raises; 4 Knee Raises

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

32 Double Unders; 16 Double Unders; 32 Single Unders; 16 Single Unders

4:00-8:00

4 Min AMRAP

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

12 Thrusters (115/80; 95/65; 80/55; 60/40)

24 Double Unders; 12 Double Unders; 24 Single Unders; 12 Single Unders

8:00-12:00

4 Min AMRAP

16 Toes-to-bar; 8 Toes-to-bar; 16 Knee Raises; 8 Knee Raises

8 Thrusters (135/95; 115/80; 95/65; 70/50)

16 Double Unders; 8 Double Unders; 16 Single Unders; 8 Single Unders

Change bar on own.  Start over at toes-to-bar after each 4 minutes.

Short Conditioning (Volume=1)

“Nasty Girls”

3 Rounds

50 Air Squats; 40 Air Squats; 30 Air Squats

7 Muscle-ups; 7 Jumping Muscle-ups; 7 Ring Swings+7 Ring Rows

10 Hang Power Cleans (135/95; 115/80; 95/65; 70/50)

Pick level you can finish between 5:00-9:00

Sprint Conditioning (Volume=1)

“Randy”

75 Snatches (75/55; 65/45; 55/40; 45/35)

Pick level you can finish under 5:00

Back Squat (Volume=1)

Every 2 minutes for 5 sets

5 Back Squats @ 60%

3 count descent, 3 count in squat, explode up

Snatch (Volume=1)

Every 2:30 minutes for 4 sets

10 Power Snatches @ 50%

Perform reps as explosively as possible

Clean  (Volume=1)

Every 1:30 for 6 sets

1 Squat Clean @ 75%

5 count pull to hip, 5 count in squat

Shoulder to Overhead (Volume=1)

Every 2 minutes for 5 sets

5 Push Jerks @ 60%

3 count descent from overhead to power, 3 count hold in power overhead

Overhead Squat (Volume=1)

Establish 10 RM Overhead Squat

Then:

2 sets of 10 @ 90% 10 RM

Use rack

Press Conditioning (Volume=1)

5 Rounds

8 Handstand Push-ups; 8 Sec. Handstand Hold+4 Push Presses @ 60% Bodyweight; 8 Sec. Headstand Hold+4 Push Presses @ 45% Bodyweight; 8 Push Presses @ 30% Bodyweight

8 Ring Dips; 4 Ring Dips; 4 Jump to Supports+4 Box Dips; 8 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)

4 Rounds

12 Arch Rocks

12 Hollow Rocks

24 Ab-mat Sit-ups

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/