Conditioning–Nov 2016

Long Conditioning (Volume=3)

1) “Wood”

5 Rounds

Run 400m; Run 300m; Run 200m

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

10 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35)

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

Rest 1 Min

 

2) “Open 11.5”

20 Min AMRAP

5 Power Cleans (145/100; 125/85; 100/70; 75/55)

10 Toes to Bars; 5 Toes to Bars; 10 Knee Raises; 5 Knee Raises

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

 

3) “Zimmerman”

25 Min AMRAP

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

2 Deadlifts (315/205; 260/170; 205/135; 150/100)

10 Handstand Push-ups; 5 Handstand Push-ups; 5 Sec. Handstand Hold+5 Push-ups; 5 Sec. Headstand Hold+5 Kneeling Push-ups

Medium Conditioning (Volume=2)

1) “Daniel”

50 Pull-ups; 25 Pull-ups; 50 Kips+50 Ring Rows; 25 Kips+25 Ring Rows

Run 400m; Run 300m; Run 200m

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

Run 800m; Run 600m; Run 400m

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

Run 400m; Run 300m; Run 200m

50 Pull-ups; 25 Pull-ups; 50 Kips+50 Ring Rows; 25 Kips+25 Ring Rows

 

2) “2016 Regional Event 4”

4 Rounds

28 Pistols; 14 Pistols; 28 Pistols Sitting on Box; 14 Pistols Sitting on Box

15 Power Cleans (115/80; 95/65; 75/55; 55/40)

 

3) “Open 11.2”

15 Min AMRAP

9 Deadlifts (155/100; 130/85; 105/70; 80/55)

12 Hand Release Push-ups; 6 Hand Release Push-ups; 12 Kneeling Push-ups; 6 Kneeling Push-ups

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

Short Conditioning (Volume=1)

1)“Open 15.1”

9 Min AMRAP

15 Toes-to-bar; 8 Toes-to-bars; 15 Knee Raises; 8 Toes-to-bars

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

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

 

2) 30 Overhead Squats (95/65; 80/55; 65/45; 50/35)

7 Muscle Ups; 3 Muscle Ups; 3 Jumping Muscle-ups; 7 Kips on Rings+7 Challenging Ring Rows

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

5 Muscle Ups; 2 Muscle Ups; 2 Jumping Muscle-ups; 5 Kips on Rings+5 Challenging Rings Rows

 

3) 10 Thrusters (135/95; 115/80; 95/65; 70/50)

50 Double Unders; 25 Double Unders; 50 Single Unders; 25 Single Unders

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

40 Double Unders; 20 Double Unders; 40 Single Unders; 20 Single Unders

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

30 Double Unders; 15 Doubles Unders; 30 Single Unders; 15 Single Unders

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

20 Double Unders; 10 Double Unders; 20 Single Unders; 10 Single Unders

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

10 Double Unders; 5 Double Unders; 10 Single Unders; 5 Single Unders