Sep. 19-25, 2016

Endurance Conditioning (Volume=3)

“Badger”

3 Rounds

30 Squat Cleans (95/65; 80/55; 65/45; 50/35)

30 Pull-ups; 15 Pull-ups; 30 Kips+15 Ring Rows

Run 800m; Run 600m; Run 400m

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)

14 Min AMRAP

7 Bar Muscle-ups; 7 Jumping Bar Muscle-ups; 7 Kips+7 Rings Rows

7 Handstand Push-ups; 7 Sec. Handstand Hold+7 Push Press @ 50% Bodyweight; 7 Sec. Headstand Hold+7 Push Press @ 40% Bodyweight; 7 Push Press @ 30% Bodyweight

14 KB Step-ups* (KB=53/35; 44/26; 35/18) (Box=24/20; 20/16; 16/12)

*7 on each leg

Short Conditioning (Volume=1)

“Open 15.1”

9 Min AMRAP

15 Toes-to-bars; 8 Toes-to-bars; 15 Feet Above Hips; 8 Feet Above Hips

10 Deadlifts (115/75; 95/65; 75/55; 55/40)

5 Snatches (115/75; 95/65; 75/55; 55/40)

Sprint Conditioning (Volume=1)

400m Run (max effort)

Snatch (Volume=1)

1 RM Snatch

Clean (Volume=1)

3 RM Hang Clean

Deadlift (Volume=1)

Every 2 Minutes for 5 sets

5 Deadlifts @ 65% 1 RM

Perform reps as explosively as possible

Shoulder to Overhead (Volume=1)

Every 2 minutes for 5 sets

3 Push Jerks @ 70%

5 count hold in power overhead

Front Squat (Volume=1)

1 RM Front Squat

Bench Press (Volume=1)

5 RM Bench Press

Press Conditioning (Volume=1)

Death by strict press (60% bodyweight; 50% bodyweight; 40% bodyweight; 30% bodyweight)

“Death by”–1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, so forth until you cannot complete reps in minute

Pick weight you could do 7-10 reps unbroken

Pull Conditioning (Volume=1)

3 Rounds

6 Chin-ups

6 Strict Pull-ups

3 L Pull-ups

3 Strict Pull-ups behind neck

Or

54 Ring Rows for time

Midline Conditioning (Volume=1)

Cash-in: 2 minutes in plank; 1:30 in plank; 1:00 in plank

Straight into:

3 Rounds

30 Ab-mat Sit-ups; 20 Ab-mat Sit-ups

10 Toes-to-bar; 5 Toes-to-bar; 10 Feet Above Hips; 5 Feet Above Hips

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.

Interval (Volume=1)

3 Rounds

6 Muscle-ups; 6 Ring Swings+ 3 Jumping Muscle-ups; 6 Rings Rows into Support; 6 Ring Rows (difficult angle)

18 Kettlebell Snatches* (53/35; 44/26; 35/18)

Rest 1:30

*9 Per arm

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/