Oct 3-9, 2016

Endurance Conditioning (Volume=3)

“Bulger”

10 Rounds

Run 150m

7 Chest-to-bar Pull-ups

7 Front Squats (135/95

7 Handstand Push-ups

Long Conditioning (Volume=2)

Run 5k

Medium Conditioning (Volume=1)

“Tommy V”

21 Thrusters (115/80;

12 Rope Climbs

15 Thrusters (115/80;

9 Rope Climbs

9 Thrusters (115/80;

6 Rope Climbs

Short Conditioning (Volume=1)

“Helen”

3 Rounds

Run 400m

21 Kettlebell Swings (53/35;

12 Pull-ups

Sprint Conditioning (Volume=1)

“Elizabeth”

21-15-9

Power Clean (135/95

Ring Dip

Snatch (Volume=1)

Work up to a 5 RM Hang Power Snatch

Clean and Jerk (Volume=1)

7×1 Squat Clean

Start @ 75% and work up as long as you can stay explosive and quick

Deadlift (Volume=1)

Work up to a 2 RM Deadlift

Shoulder to Overhead (Volume=1)

5×5 Push Jerk

Start @ 70% and work up as long as you can stay explosive and quick

Front Squat (Volume=1)

5×4 Front Squats

Start @ 70% and work up as long as you can stay explosive and quick

Bench Press (Volume=1)

6×2 Bench Press

Start @ 80% and work up

5 count on descent

Press Conditioning (Volume=1)

5 Rounds

7 Strict Presses (115/80

14 Push-ups

Pull Conditioning (Volume=1)

50 Strict Pull-ups

50 Barbell Rows (95/65

Midline Conditioning (Volume=1)

5 Rounds

10 Arch Rocks

10 Hollow Rocks

10 Toes-to-bars

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 Box Jumps (24/20

Rest 1:30

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/