FL1
For time:
5k run or 5k row
FL2
For time:
75 burpees or 75 wall balls 20/14
or
For time:
75 burpees
75 wall balls 20/14
or
For time:
5k row
75 burpees
75 wall balls 20/14
Note: Many options, you must get one done this week and post on the board
Strength
Back squats
3-3-3-3-3
Note: Aim for 5-10lbs heavier than last week’s 4RM
METCON
3 rounds for time:
15 handstand push ups
15 front squats 135/95
Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10
Weightlifting
Barbell cycling
Every 1:40 for 5 sets
6 power snatch 135/95
Snatch pulls @110% of 1RM
2-2-2-2
5 sets
1 snatch balance + 2 overhead squats
Gymnastics
3 sets
1 strict pull ups
2 kipping pull ups
3 butterfly pull ups
Core
Russian twists
3×15 with a plate or med ball
Teams of 2
“Festivus Games April”
Wod 2 “Jump’n, trust’n and skip’n
10min AMRAP
1 box jump 20inch for all
1 thruster 95/65
2 box jumps
2 thrusters
3 box jumps
3 thrusters
35 double unders or 50 single unders (Both athletes must do the same, one athlete at a time)
4 box jumps
4 thrusters
5 box jumps
5 thrusters
6 box jumps
6 thrusters
35 double unders or 50 single unders
Continue adding reps in this pattern until you run out of time. Both athletes must complete each rounds before switching. Athlete one perform 1 box jump and 1 thruster, then tag the partner, Partner 2 perform 1 box jump and 1 thruster and so on.
Score is total reps of box jumps and thrusters. *Double unders and single unders DO NOT count towards your score
15min rest
WOD 3 “I’d rather work than rest”
8min AMRAP
27 cals row
21 alternating dumbbell snatch 50/35
15 hand release push ups
9 alternating dumbbell squat cleans 50/35
Note: 1 athlete works at a time. The non-active athlete holds a “front leaning rest” FLR position (i.e., a high plank).
On 3-2-1-Go athlete 1 starts rowing. Athlete 2 holds the FLR while athlete 1 works. Once athlete 1 achieves 27 calories on the rower, the athletes tag hands and switch. Athlete 2 completes 27 calories, starting from whatever the row monitor says after athlete 1 rows, while athlete 1 holds the FLR. This pattern continues for the remainder of the movements.
The athlete who is not active must hold a FLR. If any part of the body other than the hands and toes (or knees for Novice women) are on the ground during the FLR the judge will tell the active athlete to stop. This order must be followed if that happens: 1). Active athlete stops, 2). Non-active athlete resumes a proper FLR, 3). Active athlete waits for judge to say “Go” to continue. Athletes must tag hands each time the non-active athlete is about to become the active.
“TRIFECTA”
Gymnastics
Accumulate 1min of each:
Front planche hold
Bottom dip hold
Support hold
METCON
4 rounds for time:
25ft handstand walk
25 squats
25sec L-sit hold on plates
Weightlifting
“COMPLEX CITY”
Snatch complex
5 sets, build to max
1 power snatch
1 hang squat snatch
1 snatch balance
1 overhead squat
Clean and jerk complex
5 sets, build to max
1 power clean
1 hang squat clean
1 push jerk
1 split jerk
Firebreathers
Triple feature
Choose your own adventure
Option 1:
“CINDY”
20min AMRAP
5 pull ups
10 push ups
15 squats
Option 2:
“STRICT CINDY”
5 strict pull ups
10 honest push ups
15 squats
Option 3:
“JOHNSON” (Pyro 100 Legendary hero)
20min AMRAP
9 deadlifts 245/175
8 muscle ups
9 squat cleans 155/105
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.
Strength
Bench press
5-5-5-5-5
Note: Build to max
METCON
8min AMRAP
10 dumbbell snatch 50/35
10 toes to bar
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
30 barbell snatch unbroken
Snatch balance
3-3-3-3-3
Snatch high pulls
3-3-3-3-3
Note: Fixed weight @70% of 1RM
Gymnastics
30 strict pull ups
Core
60 GHD situps
Strength
Deadlifts
5-5-5-5-5
METCON
3 rounds for reps:
3min AMRAP
10 overhead squats 95/65
10 chest to bar pull ups
Rest 1min between rounds
Accessory work
Shoulder of steel
Behind the neck snatch grip press 3×10
Weightlifting
30 unbroken clean and jerk
*Start with and empty bar. Every week that you are successful at a given weight, increase the weight the next week. We will work both the clean and jerk and the snatch each week. This is combined with the weekly “Grace” and “Isabel” interval barbell cyclings
Gymnastics
20 strict knees to elbows
Core
GHD side bends 3×10 per side
Back extension 3×10 (nice and slow)
Strength
Back squats
4-4-4-4-4
*Aim for 5-10lbs more than last week 5RM
METCON
For time:
1 rope climb
21 sumo deadlift high pulls 95/65
21 thrusters 95/65
2 rope climb
15 sumo deadlift high pulls 95/65
15 thrusters 95/65
3 rope climbs
9 sumo deadlift high pulls 95/65
9 thrusters 95/65
Accessory work
Shoulders of steel
Arnorld press 3×10
Weightlifting
Barbell cycling
Every 1:50 for 5 sets
6 unbroken clean and jerk 135/95
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Jerk
5-5-5-5-5
Gymnastics
30 pistols
Skills
150 double unders
Core
GHD barbell bench press 3×15
Firebreathers
White
1min bar facing burpees
1min snatch
1min pull ups
1min clean and jerk
1min pull ups
1min double unders
1min hand release push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at 50% bodyweight
Silver
1min bar facing burpees
1min snatch
1min chest to bar pull ups
1min clean and jerk
1min chest to bar pull ups
1min double unders
1min handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at 65% bodyweight
Gold
1min bar facing burpees
1min snatch
1min ring muscle ups
1min clean and jerk
1min bar muscle ups
1min double unders
1min handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at 80% bodyweight
Legendary
1min bar facing burpees
1min snatch
1min ring muscle ups
1min clean and jerk
1min bar muscle ups
1min double unders
1min strict handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees
Bar at bodyweight
**This is a benchmark workout so try to stick with one of the preset version. Obviously, like any other workouts, scale as needed**
**BENCHMARK ALERT**
Tuesday January 8th “FIRESTORM”
Strength
Shoulder press
4-4-4-4-4
*Aim for 5-10lbs heavier than last week’s 5RM
Push press
2-2-2-2-2
METCON
8min AMRAP
10 dumbbell hang clean and jerk 50/35 (5 per side)
10 box jump overs 30/24
Maintenance/mobility
Mandatory 5min stretch
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
Barbell cycling
Every 110sec for 5 sets
6 power snatch 135/95
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
5-5-5-5-5
Gymnastics
Accumulate 1min of:
Front planche hold
Core
40 GHD situps
40 back extensions