“ERIN”
5 rounds for time:
15 dumbbells split cleans 50/35
21 pull ups
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
“DOUBLE FEATURE”
“TEAMWOD”
Teams of 2
For time:
4 rounds
25 wall balls 20/14
10 shoulder to overhead 165/115
Then
4 rounds
25 toes through rings
100ft kettlebell overhead walking lunges 53/35
Note: lunges are 25ft lengths, 5ft increments
Then
4 rounds
25 deadlifts 165/115
10 bar facing burpees
*Share all reps as needed
“BURN”
5 rounds for time:
500m row
500m run
Teams of 2 option. One partner starts on the row, one starts on the run. Only one partner run at a time. Switch at the rower
“TRIFECTA”
Gymnastics
E2M10M (5 sets)
1 strict toe to bar
2 toes to bar
3 kipping pull ups (no butterfly)
2 knees to elbows
1 strict knee to elbow
METCON
For time:
3 rounds
10 handstand push ups
10 pistols
directly into
3 rounds
1 legless rope climb or 1 pegboard ascent
20ft handstand walk
Pyro weightlifting
Snatch complex
5 sets
1 snatch grip deadlift
1 hip snatch
1 hang snatch
1 snatch
1 overhead squat
Clean and jerk complex
5 sets
1 clean grip deadlift
1 hip clean
1 hang clean
1 clean
1 jerk
Note: Both are build to max
Firebreathers
“LOREDO”
6 rounds for time:
24 squats
24 push ups
24 walking lunges
400m run
U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.
Strength
Tempo back squats
3-3-3-3-3
Note: 3sec down, 3sec up
METCON
3min AMRAP
8 pull ups
10 box jump overs 24/20
1min rest
3min AMRAP
6 chest to bar pull ups
8 box jump overs 30/24
1min rest
3min AMRAP
4 bar muscle ups
6 box jump overs 36/30
Lite
Banded pull ups
Box jump overs/step overs 24/20
Accessory work
Skills
100 double unders for time
Weightlifting
Pendlay row 5×5
Gymnastics
30 low ring muscle up transitions
Core
3 rounds
15 GHD sit ups
15 hip extensions
“HAVOC”
3 rounds for reps:
1min power snatch
1min bar facing burpees
1min power cleans
1min handstand push ups
1min thrusters
1min rest between rounds
Rx 115/85
Firebreathers 135/95, strict handstand push ups
Lite 75/55, push ups
Pyro weightlifting
Power cleans (drops allowed)
2-2-2-2-2
Clean high pulls @90% of clean 1RM (no drops)
3-3-3-3
Back squats (5sec pause bottom)
2-2-2-2-2
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Tall split jerks 5×5
Gymnastics
30 shoulder taps
Core
30 weighted hip extensions
Skills/conditioning
10min EMOM alt min
10 toes through rings
10 Pistols
METCON
For time:
21-15-9-6-3-1
Kettlebell swings 70/53
Wall balls 20/14 11/10
BURN
40min EMOM alt min
12/10 cals bike
30 double unders or 30 single unders
12/10 cals row
Rest
Accessory work
Shoulders of steel
Double kettlebell waiter carry 100ft
Weightlifting
Hip snatch 5×5
Gymnastics
Ring support swings 3×10
Core
30 V-ups
“DOUBLE TAP”
2 rds
Run 800m
12 deadlifts
9 hang squat cleans
6 shoulder to overhead
3 rope climbs
Rx 155/105
FB 185/125 Pegboard ascent
Lite 95/65
Pyro weightlifting
Power snatch (drops allowed)
2-2-2-2-2
Snatch high pulls @90% of 1RM snatch (no drops)
3-3-3-3
Front squats (5sec pause at bottom)
2-2-2-2-2
Accessory work
Shoulders of steel
Lateral plates raises 3×8
Weightlifting
Split jerk press 5×5
Gymnastics
5min free standing handstand hold
Core
Hanging L-sit hold 1min
Strength/skills
Snatch balance
3-3-3-3-3
Snatch push press
1-1-1-1-1
METCON
For time:
21-15-9
Strict ring dips
Strict pull ups
Firebreathers
Weight vest on
Lite
Push ups
Banded pull ups or ring rows
Swimming workout
“TULLY”
4 rounds for time:
200m swim
23 dumbbells squat cleans 40/25
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch sots press 5×5
Gymnastics
Front planche 90sec
Core
30 GHD sit ups
30 hip extensions
“DOUBLE FEATURE”
TEAM WOD
Teams of 3
For time:
Run 200m
60 devils press 50/35
Run 200m
60 dumbbell thrusters 50/35
Run 200m
60 hang dumbbell squat cleans 50/35
Run 200m
60 dumbbell shoulder to overhead 50/35
Run 200m
Note: Run together, switch every 10 reps for 20 reps each per movement. Every time you get the dumbbells, no pacing, all out effort
Lite
Dumbbells at 35/20
BURN
30min AMRAP
30cals row
90ft med ball lunges 20/14
30 med ball step ups 20 20/14
90ft bear crawl with a med ball 20/14
“TRIFECTA”
**TRIPLE BENCHMARK ALERT**
Gymnastics
Skills
How to spot:
Pull ups
Muscle ups
Handstand walk
“MARGUERITA”
50 reps for time:
1 burpee
1 push-up
1 jumping-Jack
1 sit-up
1 handstand
Weightlifting
Overhead squats
3-3-3-3-3
For quality:
“HEAVY SQUAT GRACE”
30 squat clean and jerks
Note: Pick a weight challenging for you. Ideally around bodyweight or above. Not meant to be touch and go or fast. Steady flow
Firebreathers
“EVA”
5 rounds for time:
800m run
30 kettelbell swings 70/53
30 pull ups
