Category: Workouts

2018 Cycle 2 – Week 9 of 16

3 Conditioning : 4 Lifting: 3 Gymnastics

The purpose of this cycle is to maintain or slightly improve conditioning from The Open, while increasing both lifting and gymnastics strength.

Conditioning

1) Monostructural Sprint

2 x 200m Run; Rest 1:30 between

Rest as needed

200m Time Trial

Rest as needed

4 x 200m Run; Rest 1:30 between

2) Short Chipper (Benchmark)

100 Double Unders; 50 Double Unders; 100 Single Unders; 50 Single Unders

25 Toes-to-bars; 12 Toes-to-bars; 25 Knee Raises; 12 Knee Raises

25 Deadlifts (225/150; 185/125; 150/100; 110/75; 75/50)

50 Box Jump Overs (24/20; 20/16; 16/12; 12/8; 8/6)

Workout Link

3) Medium Light

Medium – Write your own workout that lasts between 10:00 and 20:00.

Light – Choose weights and movements that allow you to keep moving (w/ short breaks) for most of the workout.

 

Lifting

1) Upper

5×4 Bench Press @ 75-85% Every 2:00

2) Squat

5×4 Back Squat @ 75-85% Every 2:00

3) Full

7×1 Clean and Jerk @ 85-95% Every 2:00

4) Pull

7×2 Snatch High Pulls @ 95-105% Every 1:30

Gymnastics

1) Push

4 x 60-70% Handstand Push-ups; Rest 2:00 between sets

60-70% of max reps set

When max reps set exceeds 30, add a deficit 1” at a time with the goal of using a deficit that makes your max reps at that deficit 30 reps.

If unable to do 5 consecutive handstand push-ups:

White Level: 4 x 6 Push Press @ 65-75% 1 RM; after each push press set, do a handstand hold for 60-670% max effort. Rest 2:00 between each set.

Red/Green Level: 4 x 6 Push Press @ 65-75% 1 RM; after each push press set, do a downward dog hold for 60-70% max effort. Rest 2:00 between each set.

2) Pull

4 x 60-70% Strict Pull-ups; Rest 2:00 between sets

60-70% of Max Reps Set

If max strict pull-up reps exceed 20, complete strict chest-to-bar pull-ups instead. When max strict chest-to-bar pull-ups exceed 20, add weight 2.5 pounds at a time, with the goal of working with a weight you could use for 20 max reps.

If unable to complete 5 consecutive strict pull-ups:

White Level: 4 x 60-70% Ring Rows with body parallel to ground; Rest 2:00 between sets (move up when able to complete 5 strict pull-ups).

Red Level: 4 x 60-70% Ring Rows with 30 degrees above the ground; Rest 2:00 between sets (move up when able to complete 5 ring rows at the next level).

Green Level: 4 x 60-70% Ring Rows with 30 degrees above the ground; Rest 2:00 between sets (move up when able to complete 5 ring rows at the next level).

3) Full/Core

4 x 60-70% Ring Muscle-ups; Rest 2:00 between sets

60-70% of Max Reps Set

When max reps set exceeds 20, complete strict muscle-ups instead of kipping.

If unable to complete 3 consecutive ring muscle-ups:

Blue/White Level: 4 x 60-70% Jumping Ring Muscle-ups with rings 6 inches above your head. Complete 5 Ring Swings after each set. Rest 2:00 between all sets.

Red/Green Level: 4 x 60-70% Ring Rows with rings at an angle you could do 5-10 max reps. Complete 3 Ring Swings after each set. Rest 2:00 between all sets.

2018 Cycle 2 – Week 8 of 16

Recovery Week

Goals for the week:

Technique/Skill – Pick movements that allow you to work on technique/skill and work them at a low intensity with a focus on precision.  Examples: Swings on Rings; High Hang Snatches; Double or Triple Unders; Split Jerks; Butterfly Pull-ups; Handstand Walk Practice.

Joint Health – Pick movements that promote joint (shoulder, elbow, wrist, hip, knee) and back health.  Perform them at a low intensity with a focus on blood flow through the joint and proper mechanics.  Examples: Turkish Get-ups; Deficit Deadlifts; Step-ups; DB/KB Presses; Ring Rows.

Aerobic Base – work through movements at a heart rate that would be comparable to a light jog or fast walk.  This should help build an aerobic base and promote the delivery of oxygenated blood for recovery.  Include low intensity biking, jogging, rowing, or other monostructural work with the movements listed above.

Neurological Maintenance – Complete important movements (squatting, upper body pulling, upper body pressing, pulling from the floor) enough that you maintain skill for more intense weeks.

Psychological Rest – Exercise at a level that is not mentally taxing and is enjoyable.  Choose movements you do not typically do like static holds (e.g. Front Lever), plyometrics (e.g. Vertical Jumps), throws (e.g. Medicine Ball Throws), and carries (e.g. Farmer’s Carries).  Spend 3 to 5 total hours in the gym and enjoy time doing other activities.

Example Workouts:

1) 5 Rounds

Min. 1: 1 High Hang Snatch + 2 Overhead Squats @ 50-60% 1 RM

Min. 2: 20 sec. Front Lever

Min. 3: 3 Tempo Snatch Deadlifts @ 50-60% 1 RM

Min. 4: 10 V-Ups

 

2) 5 Rounds

Min. 1: 3 Back Squats @ 65% 1 RM

Min. 2: 7 Ring Swings

Min. 3: 20 sec. Deadlift Hold Below Knee @ 40% 1 RM

Min. 4: 5 Vertical Jumps

 

3) 15 Minutes of 80% Effort:

10 Ring Rows

2 KB Turkish Get-ups (53/35)

1:30 on AirDyne

 

4) 4 Rounds at 80% Effort:

10 Triple Unders

5 Snatch Grip Deficit Deadlifts @ 60% of Snatch Max

Jog 200m

5 Butterfly Pull-ups

2018 Cycle 2 – Week 7 of 16

4 Conditioning : 4 Lifting: 3 Gymnastics

The purpose of this cycle is to maintain or slightly improve conditioning from The Open, while increasing both lifting and gymnastics strength.

Conditioning

1) Sprint Chipper

Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips

Sprint – 2 Rounds of approximately 4:00 of work; rest for 4:00 between rounds

2) Short Light

Short – Write your own workout that lasts between 4:00 and 10:00.

Light – Choose weights and movements that allow you to keep moving (w/ short breaks) for most of the workout.

3) Medium Bodyweight (Benchmark)

“Mary”

20 Min AMRAP

5 Handstand Push-ups; 3 Handstand Push-ups; 10 Sec. Handstand Hold+5 Push Presses @ 50% Bodyweight; 5 Push Presses (35% Bodyweight; 20% Bodyweight)

10 Pistols; 10 Pistols Standing on Box; 10 Pistols Sitting on Box; 10 Air Squats

15 Pull-ups; 8 Pull-ups; 10 Bar Kips + 10 Ring Rows; 5 Bar Kips + 5 Ring Rows

4) Long Heavy

Long – Write your own workout that takes more than 20:00 to complete

Heavy – Use weights that are 65% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

Lifting

1) Upper

5×5 Push Press @ 72.5-82.5% Every 2:00

2) Squat

5×5 Back Squat @ 72.5-82.5% Every 2:00

3) Full

5×5 Overhead Squat @ 72.5-82.5% Every 2:00

4) Pull

5×5 Deadlift @ 72.5-82.5% Every 2:00

Gymnastics

1) Push

5 x 50-60% Push-ups; Rest 1:30 between sets

50-60% of max reps set

When max reps set exceeds 50, add weight 2.5 lbs at a time. Use a weight that you could do approximately 50 max reps with. If wearing a weight vest, place hands on plates to compensate for decreased range of motion from weight vest.  If you cannot do 10 consecutive push-up:

White/Red/Green Level: Elevated Ring Push-ups. Have rings at a height that you can do between 8 and 15 reps.

2) Pull

5 x 50-60% Bar Muscle-ups; Rest 1:30 between sets

50-60% of Max Reps Set

When max reps set exceeds 20, complete strict bar muscle-ups instead of kipping.

If unable to complete 3 consecutive bar muscle-ups:

Blue/White Level: Jumping Bar Muscle-ups with bar 6 inches above your head. If you rest for more than 5 seconds, count that as a failed rep.

Red/Green Level: Ring Rows at a difficult angle. The Ring Row angle should allow you to complete 5-10 reps.  Complete 5×5 bar swings after ring rows.

3) Full/Core

5 x 50-60% Toes-to-bars; Rest 1:30 between sets

50-60% of Max Reps Set

When max reps set exceeds 30, add ankle weights 2.5 lbs at a time.  Try to use a weight that you can complete 30 reps with.

If unable to do 10 consecutive toes-to-bar:

White Level: Feet Raises (feet should get above hip level at top of rep)

Red/Green Level: Knee Raises (knees should get above hip level at top of rep)

2018 Cycle 2 – Week 6 of 16

4 Conditioning : 4 Lifting: 3 Gymnastics

The purpose of this cycle is to maintain or slightly improve conditioning from The Open, while increasing both lifting and gymnastics strength.

Conditioning

1) Light Sprint

Light – Choose weights and movements that allow you to keep moving (w/ short breaks) for most of the workout.

Sprint – 3 Rounds of 3 minutes on, 3 minutes rest

2) Short Bodyweight

Short – Write your own workout that lasts between 4:00 and 10:00.

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

3) Medium Heavy

Medium – Write your own workout that lasts between 10:00 and 20:00.

Heavy – Use weights that are 65% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

4) Long Monostructural (Benchmark)

Run 5k

Lifting

1) Upper

5×5 Strict Press @ 72.5-82.5% Every 2:00

2) Squat

5×5 Front Squat @ 72.5-82.5% Every 2:00

3) Full

7×2 Snatch @ 75-85% Every 1:30

Drop and reset after each rep

4) Pull

7×3 Clean High Pull @ 90-100% Every 1:30

Gymnastics

1) Push

5 x 50-60% Ring Dips; Rest 1:30 between sets

50-60% of max reps set

When max reps set exceeds 30, add weight 2.5 lbs at a time. Use a weight that you could do approximately 30 max reps with.  If unable to do 5 consecutive ring dips:

White/Red/Green Level: Complete Feet Assisted Ring Dips. Have feet at a distance in front of you that you can do between 8 and 15 max reps.

2) Pull

5 x 50-60% Pull-ups/Chest-to-bar Pull-ups; Rest 1:30 between sets

50-60% of Max Reps Set

If max pull-up reps exceed 30, complete chest-to-bar pull-ups instead.  When max chest-to-bar pull-ups exceed 30, add weight 2.5 pounds at a time, with the goal of working with a weight you could use for 30 max reps.

If unable to complete 5 consecutive strict pull-ups:

White Level: Do Ring Rows with body parallel to the ground (move to next level when able to complete 5 consecutive strict pull-ups). After completing the Ring Rows, complete 3×5 Bar Kips for kipping technique practice.

Red Level: Do Ring Rows with body 30 degrees above the ground (move to next level when able to complete 5 consecutive reps at that level). After completing the Ring Rows, complete 3×5 Bar Kips for kipping technique practice.

Green Level: Do Ring Rows with body 60 degrees above the ground (move to next level when able to complete 5 consecutive reps at that level). After completing the Ring Rows, complete 3×5 Bar Kips for kipping technique practice.

3) Full/Core

5 x 50-60% Handstand Hold/Walk; Rest 1:30 between sets

50-60% of Max Hold or Distance

Black Level: Handstand Walks. Complete this level if max handstand hold exceeds 2:00.

Blue Level: Handstand Hold.  Complete this level until max handstand hold exceeds 2:00.

White Level: Handstand Hold w/ feet on box.  Complete this level until it can be held for 2:00.

Red/Green Level: Handstand Hold in Downward Dog.  Complete this level until it can be held for 2:00.

Recovery Week

Goals for the week:

Technique/Skill – Pick movements that allow you to work on technique/skill and work them at a low intensity with a focus on precision.  Examples: Swings on Rings; High Hang Snatches; Double or Triple Unders; Split Jerks; Butterfly Pull-ups; Handstand Walk Practice.

Joint Health – Pick movements that promote joint (shoulder, elbow, wrist, hip, knee) and back health.  Perform them at a low intensity with a focus on blood flow through the joint and proper mechanics.  Examples: Turkish Get-ups; Deficit Deadlifts; Step-ups; DB/KB Presses; Ring Rows.

Aerobic Base – work through movements at a heart rate that would be comparable to a light jog or fast walk.  This should help build an aerobic base and promote the delivery of oxygenated blood for recovery.  Include low intensity biking, jogging, rowing, or other monostructural work with the movements listed above.

Neurological Maintenance – Complete important movements (squatting, upper body pulling, upper body pressing, pulling from the floor) enough that you maintain skill for more intense weeks.

Psychological Rest – Exercise at a level that is not mentally taxing and is enjoyable.  Choose movements you do not typically do like static holds (e.g. Front Lever), plyometrics (e.g. Vertical Jumps), throws (e.g. Medicine Ball Throws), and carries (e.g. Farmer’s Carries).  Spend 3 to 5 total hours in the gym and enjoy time doing other activities.

Example Workouts:

1) 20 Min EMOM

Odd: 1 High Hang Snatch + 2 Overhead Squats @ 50-60% 1 RM

Even: 15 sec. Front Lever

 

2) 20 Min EMOM

Odd Minutes: 3 Back Squats @ 65% 1 RM

Even Minutes: 7 Ring Swings

 

3) 16 Minutes of 80% Effort:

8 Ring Rows

2 KB Turkish Get-ups (53/35)

8 KB Bottoms Up Presses (35/18)

1:30 on AirDyne

 

4) 4 Rounds at 80% Effort:

10 Triple Unders

5 Snatch Grip Deficit Deadlifts @ 60% of Snatch Max

Jog 200m

5 Butterfly Pull-ups

2018 Cycle 2 – Week 4 of 12

4 Conditioning : 4 Lifting: 3 Gymnastics

The purpose of this cycle is to maintain or slightly improve conditioning from The Open, while increasing both lifting and gymnastics strength.

Conditioning

1) Bodyweight Sprint (Benchmark)

50 Burpees for Time

Link to Log

2) Short Heavy

Short – Write your own workout that lasts between 4:00 and 10:00.

Heavy – Use weights that are 65% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

3) Medium Monostructural

Medium – Write your own 10:00-20:00 workout.  Complete at a training pace (90-95% effort), not a time trial pace.

Monostructural – Bike, row, run, swim, etc.

4) Long Chipper

Long – Write your own workout that takes more than 20:00 to complete

Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips

Lifting

1) Upper

5×5 Bench Press @ 72.5-82.5% Every 2:00

2) Squat

5×5 Back Squat @ 72.5-82.5% Every 2:00

3) Full

7×2 Clean and Jerk @ 75-85% Every 1:30

4) Pull

7×3 Snatch High Pull @ 90-100% Every 1:30

Gymnastics

1) Push

5 x 50-60% Handstand Push-ups; Rest 1:30 between sets

50-60% of max reps set

When max reps set exceeds 30, add a deficit 1” at a time with the goal of using a deficit that makes your max reps at that deficit 30 reps.

If unable to do 5 consecutive handstand push-ups:

White Level: 5 x 5 Push Press @ 65-75% 1 RM; after each push press set, do a handstand hold for 50-60% max effort.  Rest 1:30 between each set.

Red/Green Level: 5 x 5 Push Press @ 65-75% 1 RM; after each push press set, do a downward dog hold for 50-60% max effort.  Rest 1:30 between each set.

2) Pull

5 x 50-60% Strict Pull-ups; Rest 1:30 between sets

50-60% of Max Reps Set

If max strict pull-ups exceeds 20, complete strict chest-to-bar pull-ups instead.  When max strict chest-to-bar pull-ups exceed 20, add weight 2.5 pounds at a time, with the goal of working with a weight you could use for 20 max reps.

If unable to complete 5 consecutive strict pull-ups:

White Level: 5 x 50-60% Ring Rows with body parallel to ground; Rest 1:30 between sets (move up when able to complete 5 strict pull-ups).

Red Level: 5 x 50-60% Ring Rows with 30 degrees above the ground; Rest 1:30 between sets (move up when able to complete 5 ring rows at the next level).

Green Level: 5 x 50-60% Ring Rows with 30 degrees above the ground; Rest 1:30 between sets (move up when able to complete 5 ring rows at the next level).

3) Full/Core

5 x 50-60% Ring Muscle-ups; Rest 1:30 between sets

50-60% of Max Reps Set

When max reps set exceeds 20, complete strict muscle-ups instead of kipping.

If unable to complete 3 consecutive ring muscle-ups:

Blue/White Level: 5 x 50-60% Jumping Ring Muscle-ups with rings 6 inches above your head.  Complete 5 Ring Swings after each set. Rest 1:30 between all sets.

Red/Green Level: 5 x 50-60% Ring Rows with rings at an angle you could do 5-10 max reps.  Complete 3 Ring Swings after each set. Rest 1:30 between all sets.

2018 Cycle 2 – Week 3 of 12

4 Conditioning : 4 Lifting: 3 Gymnastics

The purpose of this cycle is to maintain or slightly improve conditioning from The Open, while increasing both lifting and gymnastics strength.

Conditioning

1) Heavy Sprint

Sprint – Write your own workout that is approximately 1:30 seconds of work, followed by 2:30 of rest, repeated for 5 rounds.

Heavy – Use weights that are 65% or more of your 1 RM. Choose gymnastics movements that you can complete less than 20 unbroken reps of when fresh. Use monostructural movements as desired.

2) Short Monostructural (Benchmark)

Run 1 Mile

3) Medium Chipper

Medium – Write your own workout that lasts between 10:00 and 20:00.

Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips

4) Long Light

Long – Write your own workout that takes more than 20:00 to complete

Light – Choose weights and movements that allow you to keep moving (w/ short breaks) for most of the workout.

Lifting

We will have opportunities to max for the first 3 weeks of the 12 week cycle.  Only max if you are unsure of what your max is, or if you believe you will hit a new PR.  If you max, follow the workouts as they are written. If you do not max, complete 5×6 @ 70-80% Every 2:00.

1) Upper

Push Press – Max, then: 3×6 @ 70-80% Every 2:00

2) Squat

Back Squat 5×6 @ 70-80% Every 2:00

3) Full

Overhead Squat – Max, then: 3×6 @ 70-80% Every 2:00

4) Pull

Deadlift – Max, then: 3×6 @ 70-80% Every 2:00

Gymnastics

We will have opportunities to max for the first 3 weeks of the 12 week cycle.  Only max if you are unsure of what your max is, or if you believe you will hit a new PR.  If you max, follow the workouts as they are written. If you do not max, complete 6 x 40-50% with 1:00 rest between sets.

1) Push

Push-ups – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of max reps set

When max reps set exceeds 50, add weight 5 lbs at a time.  Use a weight that you could do approximately 50 max reps with.  When maxing, do not use weight. If you cannot do 10 consecutive push-up:

White/Red/Green Level: Max Elevated Ring Push-ups.  Have rings at a height that you can do between 8 and 15 reps. Then, 3 x Elevated Ring Push-ups @ 40-50% Max Reps Set; Rest 1:00 between sets.

2) Pull

Bar Muscle-ups – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of Max Reps Set

When max reps set exceeds 20, complete strict bar muscle-ups instead of kipping.

If unable to complete 3 consecutive bar muscle-ups:

Blue/White Level: Max Jumping Bar Muscle-ups with bar 6 inches above your head. If you rest for more than 5 seconds, count that as a failed rep. Then 3 x 40-50% of Jumping Bar Muscle-ups and 3 x 5 Bar Swings. Rest 1:00 between all sets.

Red/Green Level: Max Ring Rows at a difficult angle. The Ring Row angle should allow you to complete 5-10 reps. Then 3 x 40-50% of Ring Rows at that angle and 3 x 3 Bar Swings. Rest 1:00 between all sets.

3) Full/Core

Toes-to-bar – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of Max Reps Set

When max reps set exceeds 30, add ankle weights 2.5 lbs at a time.  When maxing, max without ankle weights.

White Level: Max Feet Raises (feet should get above hip level at top of rep).  Then 3 x 40-50% of Feet Raises; Rest 1:00 between all sets.

Red/Green Level: Max Knee Raises (feet should get above hip level at top of rep).  Then 3 x 40-50% of Knee Raises; Rest 1:00 between all sets.

2018 Cycle 2 – Week 2 of 12

4 Conditioning : 4 Lifting: 3 Gymnastics

The purpose of this cycle is to maintain or slightly improve conditioning from The Open, while increasing both lifting and gymnastics strength.

Conditioning

1) Monostructural Sprint

Sprint – Write your own workout that is approximately 1:00 of work, followed by 2:00 of rest, repeated for 6 rounds.

Monostructural – Bike, row, run, swim, etc.

2) Short Chipper

Short – Write your own workout that lasts between 4:00 and 10:00.

Chipper – Write sets that take a while to “chip” through. Example: 40 Deadlifts @ 225/155; 40 Ring Dips

3) Medium Light (Benchmark)

3 Rounds

400m; 300m; 200m Run

15 Squat Snatches (75/55; 65/45; 55/35; 40/25; 30/20)

9 Handstand Push-ups; 5 Handstand Push-ups; 10 sec. Handstand Hold+9 Push Presses @ 50% Bodyweight; 9 Push Presses (35% Bodyweight; 20% Bodyweight)

Link for logging workout

4) Long Bodyweight

Long – Write your own workout that takes more than 20:00 to complete

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

Lifting

We will have opportunities to max for the first 3 weeks of the 12 week cycle.  Only max if you are unsure of what your max is, or if you believe you will hit a new PR.  If you max, follow the workouts as they are written. If you do not max, complete 5×6 @ 70-80% Every 2:00 for Press and Squat, and 7×2 @ 70-80% Every 1:30 for Snatch.

1) Upper

Strict Press – Max, then: 3×6 @ 70-80% Every 2:00

2) Lower

Front Squat – Max, then: 3×6 @ 70-80% Every 2:00

3) Full

Snatch – Max, then: 4×2 @ 70-80% Every 1:30

4) Pull

Clean High Pulls – 7×3 @ 85-95% of Clean 1 RM Every 1:30

Gymnastics

We will have opportunities to max for the first 3 weeks of the 12 week cycle.  Only max if you are unsure of what your max is, or if you believe you will hit a new PR.  If you max, follow the workouts as they are written. If you do not max, complete 6 x 40-50% with 1:00 rest between sets.

1) Push

Ring Dips – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of max reps set

When max reps set exceeds 30, add weight 5 lbs at a time.  Use a weight that you could do approximately 30 max reps with.  When maxing, do not use weight. If you cannot do 5 consecutive ring dips:

White/Red/Green Level: Max Feet Assisted Ring Dips.  Have feet at a distance in front of you that you can do between 8 and 15 reps. Then, 3 x 6 Feet Assisted Ring Dips @ 40-50% Max Reps Set; Rest 1:00 between sets.

2) Pull

Pull-up/Chest-to-bar Pull-ups – Max, then 3 x 40-50%; Rest 1:00 between sets

40-50% of Max Reps Set

If max pull-up reps exceed 30, complete chest-to-bar for max and sets.

If unable to complete 5 consecutive strict pull-ups:

White Level: Max Ring Rows with body parallel to ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 strict pull-ups). After completing the ring rows, complete 3×5 Bar Kips for kipping technique practice.

Red Level: Max Ring Rows with body 30 degrees above the ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 ring rows at the next level).  After completing the ring rows, complete 3×5 Bar Kips for kipping technique practice.

Green Level: Max Ring Rows with body 60 degrees above the ground; then 3 x 40-50%; Rest 1:00 between sets (move up when able to complete 5 ring rows at the next level).  After completing the ring rows, complete 3×5 Bar Kips for kipping technique practice.

3) Full/Core

Black Level: Max Handstand Walk, then 3 x 40-50%; Rest 1:00 between sets.  Complete this level if max handstand hold exceeds 2:00.

Blue Level: Max Handstand Hold, then 3 x 40-50%; Rest 1:00 between sets. Complete this level if max handstand hold is between :30 and 2:00.

White Level: Max Handstand Hold w/ feet on box, then 3 x 40-50%; Rest 1:00 between sets.  Complete this level until a handstand can be held for :30

Red/Green Level: Max Handstand Hold in Downward Dog, then 3 x 40-50%; Rest 1:00 between sets.  Complete this level until able to handstand hold with feet on box for :30.

2018 Cycle 1 – Week 12 of 12 – Program Your Own Week

5 Conditioning : 3 Lifting: 2 Gymnastics

The purpose of this cycle is to maximum conditioning for The Open, while maintaining lifting and gymnastics strength.

This is the final week of The Open and the final week of Cycle 1.  Next week we will start maxing lifts and gymnastics, and we will move to a 4 Conditioning : 4 Lifting : 3 Gymnastics structure for 12 weeks.

Program your own week this week with a 5 Conditioning : 3 Lifting : 2 Gymnastics structure.  Structure the week in a way that it gets you ready for 18.5 and, also, work on movements that need some work before maxing them in Cycle 2.

Conditioning (5 workouts) – 18.5; Open Prep Day (80% intensity); and 3 other workouts

The benchmark for the week will be Open 18.5 – announced on Thursday.

Structure your week so that you can do 18.5 with maximum intensity.  Example:

Workout hard on Monday and Tuesday, rest Wednesday, move with 80% intensity on Thursday (Open Prep Day), complete 18.5 on Friday, workout hard on Saturday.

Lifting (3 workouts)

Complete 3 lifting workouts that will get you ready to max over the next 3 weeks and, also, keep you primed for Open 18.5.

Try to work on lifts that are weaknesses.

Examples:

5×3 Back Squat

5×5 Bench Press

7×1 Hang Snatch

Gymnastics (2 workouts)

Complete 2 gymnastics workouts that will get you ready to max over the next 3 weeks and, also, keep you primed for Open 18.5.

Try to work on movements that are weaknesses.

Examples:

5 x 55-65% Push-ups; Rest 1:30 between sets

3 x 70-80% Pull-ups; Rest 2:30 between sets

Tabata Toes-to-Bar

Day A

Conditioning

4 Min AMRAP

4 Ring Muscle-ups; 4 Jumping Ring Muscle-ups; 4 Ring Swings+Ring Rows

12 Power Snatches (75/50; 65/45; 55/35; 40/25; 30/20)

Rest 4:00

4 Min AMRAP

4 Rope Climbs; 2 Rope Climbs; 4 Rope Pulls from laying to standing; 4 Rope Pulls from sitting to standing; 4 Rope Pulls from kneeling to standing

20 Push Presses (75/50; 65/45; 55/35; 40/25; 30/20)

Strength

10 Min EMOM

2 Cleans+1 Jerk @ 72.5% 1 RM*

*Drop and reset after first clean–squat cleans and split jerks.

 

Day B

Conditioning (Benchmark)

7 Rounds For Time

10 Wall Balls (20/14; 14/10; 10/6; 8/5)

10 Pull-ups; 5 Pull-ups; 10 Bar Kips+10 Ring Rows; 5 Bar Kips+5 Ring Rows

Strength

7×1 Hang Snatch @ 77.5% 1 RM; Start new set every 1:30

 

Day C

Conditioning

3 Rounds

Run 400m; Run 200m

20 Push-ups; 10 Push-ups; 20 Elevated Push-ups; 10 Elevated Push-ups

20 Overhead Squats (115/75; 95/65; 75/50; 55/35; 35/25)

Strength

7×2 Back Squat @ 82.5% 1 RM; Start new set every 1:30

 

Day D

Conditioning

16 Min AMRAP

32 Toes-to-bars; 16 Toes-to-bars; 32 Knee Raises; 16 Knee Raises

48 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)

64 AbMat Sit-ups; 32 AbMat Sit-ups; 16 AbMat Sit-ups

80 Double Unders; 40 Double Unders; 80 Single Unders; 40 Single Unders

Strength

5×5 Bench Press @ 77.5% 1 RM; Start new set every 2:00

 

Day E

Conditioning

24 Min AMRAP

8 Deadlifts (225/150; 185/125; 150/100; 110/75; 75/50)

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

16 Burpees; 12 Burpees; 8 Burpees