Sep. 26-Oct. 2, 2016

Endurance Conditioning (Volume=3)

30 Minutes on Bike for Distance

Use exercise bike or real bike

Long Conditioning (Volume=2)

“Morrison”

50-40-30-20-10

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

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

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

Medium Conditioning (Volume=1)

“Open 15.2”

From 0:00-3:00

2 Rounds

10 Overhead Squats (95/65; 80/55; 65/45; 50/35)

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

From 3:00-6:00

2 Rounds

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

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

From 6:00-9:00

2 Rounds

14 Overhead Squats (95/65; 80/55; 65/45; 50/35)

14 Chest-to-bar Pull-ups; 7 Chest-to-bar Pull-ups; 14 Kips+7 Ring Rows

Continue pattern until you are unable to finish 2 rounds in 3:00

If you finish 2 rounds before the 3 minutes is up, rest until the next 3 minute interval

Short Conditioning (Volume=1)

“Open 15.4”

AMRAP 8 Min

3 Handstand Push-ups; 3 sec. Handstand Hold+3 Push Presses @ 60% Bodyweight; 3 sec. Headstand Hold+3 Push Presses @ 50% Bodyweight; 3 Push Presses @ 40% Bodyweight

3 Power Cleans (185/125; 155/105; 125/85; 95/65)

Add 3 reps to the Handstand Push-ups each round and 3 reps to the Power Clean every 3 rounds.  Example: Round 2 would be 6 HSPU and 3 Power cleans; Round 4 would be 12 HSPU and 6 Power Cleans; Round 7 would be 21 HSPU and 9 Power Cleans

Sprint Conditioning (Volume=1)

30 Muscle-ups; 30 Jumping Muscle-ups; 30 Rings Rows into Support; 30 Ring Rows (at a challenging angle)

Snatch (Volume=1)

Every 2 Minutes for 5 sets

3 Hang Squat Snatches @ 70% 1 RM

Perform reps as explosively as possible

Clean and Jerk (Volume=1)

Every 2 minutes for 5 sets

5 Hang Power Clean+5 Push Jerks @ 60% 1 RM

Pause for 3 count in power clean catch, pause for 3 count in push jerk catch

Pull-ups (Volume=1)

Max Strict Pull-ups

Overhead Squat (Volume=1)

5×1 Overhead Squat

10 count in the hole, start @ 75% and work up

Use rack

Back Squat (Volume=1)

1 RM Back Squat

Strict Press (Volume=1)

3 RM Strict Press

Use rack

Press Conditioning (Volume=1)

50 Ring Dips; 25 Ring Dips; 50 Bench Dips

50 Push-ups; 25 Push-ups; 50 Kneeling Push-ups

Pull Conditioning (Volume=1)

Death by pull-ups; ring rows

Death by=1 rep in min 1, 2 reps in min 2, 3 reps in min 3, so on until failure

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)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

6 Bar Muscle-ups; 6 Kips+6 Jumping Bar Muscle-ups; 6 Rings Rows into Support; 6 Ring Rows (challenging angle)

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

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

Rest 1:30

*6 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/