Dec. 12-18, 2016

Long Conditioning (Volume=2)

“Blake”

4 Rounds

100 ft Overhead Walking Lunge w/ Plate (45/35)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 Handstand Push-ups

Medium Conditioning (Volume=1)

5 Rounds

25 Push Presses (75/55)

50 Double Unders

Medium Conditioning (Volume=2)

“Open 13.1”

17 Min AMRAP

40 Burpees

30 Snatches (75/45)

30 Burpees

30 Snatches (135/75)

20 Burpees

20 Snatches (165/100)

10 Burpees

Max Snatches (210/120)

*6” target about reach on burpees

Short Conditioning (Volume=1)

“Bell”

3 Rounds

21 Deadlifts (185/135)

15 Pull-ups

9 Front Squats (185/135)

Short Conditioning (Volume=1)

7 Min AMRAP

7 Toes-to-bars

Walking Lunge (30 ft)

14 Kettlebell Swings (53/35)

Snatch (Volume=1)

7×1 Hang Snatch

Start @ 75% and work up

Clean and Jerk (Volume=1)

6×2 Clean+Jerk

Start @ 75% and work up

Drop and reset after each rep

Back Squat (Volume=1)

5×5 Back Squat

Start @ 70% and work up

Overhead Squat (Volume=1)

5×3 Push Jerk

Start @ 75% and work up

Strict Press (Volume=1)

6×2 Strict Press

Start @ 80% and work up

Snatch Pull (Volume=1)

5×3 Snatch Pull

@ 95%, drop and reset after each rep

Press Conditioning (Volume=1)

27-21-15-9

Ring Dips

Push-ups

Pull Conditioning (Volume=1)

4 Rounds

8 Chest-to-bar Pull-ups

8 Double KB Bent Over Rows (53/35)

Midline Conditioning (Volume=1)

2:00 Plank Hold

50 Ab-mat Sit-ups

2:00 Plank Hold

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)

3 Rope Climbs

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/