Oct. 17-23, 2016

Endurance Conditioning (Volume=3)

“The Don”

66 Deadlifts (110/70)

66 Box Jumps (24/20)

66 Kettlebell Swings (53/35)

66 Knees to Elbows

66 Ab-mat Sit-ups

66 Pull-ups

66 Thrusters (55/40)

66 Wall Balls (20/14)

66 Burpees

66 Double Unders

Long Conditioning (Volume=2)

“Open 12.3”

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes-to-bars

Medium Conditioning (Volume=1)

½ Cindy

10 Min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Short Conditioning (Volume=1)

Run 1 Mile

Sprint Conditioning (Volume=1)

21-15-9

Deadlift (225/155)

Handstand Push-up

Snatch (Volume=1)

5×3 Hang Squat Snatch

Start @ 60% and work up

Clean (Volume=1)

7×1 Squat Clean

Start @ 80% and work up

Deadlift (Volume=1)

5×5 Deadlift

Start @ 65% and work up

Shoulder to Overhead (Volume=1)

5×3 Push Jerk

Start @ 75% and work up

Front Squat (Volume=1)

7×1 Front Squats

Start @ 80% and work up

Bench Press (Volume=1)

5×5 Bench Press

Start @ 70% and work up

Press Conditioning (Volume=1)

Death by Strict Press @ 50% bodyweight

Pull Conditioning (Volume=1)

4 Rounds

9 Chest-to-bar Pull-ups

3 L Pull-ups

Midline Conditioning (Volume=1)

Accumulate 3 Minutes of an L-Sit

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

18 Single KB Thrusters* (53/35)

6 Bar Muscle-ups

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/