Skills/Gymnastics
15min EMOM alt min
1min skin the cat
1min lower from inverted hang
1min candle sticks
Note: Perform 2 to 5 reps of each per min, scale as needed
METCON
Rx
For time:
3 pegboard ascents
35 zeus rope double unders
2 pegboard ascents
35 zeus rope double unders
1 pegboard ascent
35 zeus rope double unders
Scaled option
For time:
3 rope climbs
35 double unders
2 rope climbs
35 double unders
1 rope climb
35 double unders
BURN
12min AMRAP
1mile run
Max row meters
at 12min, go right into:
8min AMRAP
800m run
Max row meters
at 20min, go right into:
4min AMRAP
400m run
Max row meters
Note: No rest between the AMRAPs
Goal is to get as far as you can on the rower every rounds. Faster you run, the more distance you get on the rower
Accessory work
Shoulders of steel
Alternating dumbbell press 3×10 (10 per side)
Weightlifting
Snatch sots press 3×5
Gymnastics
Accumulate 1min of front planche
Core
3 rounds
15 GHD sit ups
15 back extensions
Test
20min to find 1RM clean
Note: From the ground, any style, power or squat, whatever will get you the heaviest load
METCON
5min AMRAP
1 hang squat clean
1 shoulder to overhead
2 hang squat clean
2 shoulder to overhead
3 hang squat clean
3 shoulder to overhead
4 hang squat clean
4 shoulder to overhead
Keep adding 1 rep of each until 5min
Rx 95/65
Lite/beginners 75/55
Score is total reps
Accessory work
Shoulders of steel
Dumbbell lateral raises 3×8
Weightlifting
Hang power snatch 3×10
Gymnastics
30 false grip ring row
Core
20 strict knees to elbows
Strength
Snatch balance
3-3-3-3-3
Note: Keep it light and snappy. Technique focus and speed under the bar, no more than 50% of 1RM. Fixed or build up for the load
METCON
For time:
21-15-9
Ring dips
Box jumps 30/24
Lite/beginners
For time:
21-15-9
Push ups
Box jumps 24/20
Accessory work
Shoulders of steel
Crossover symmetry movements x3
Weightlifting
Pendlay row 5×3
Gymnastics
Accumulate 1min of front planche
Core
Accumulate 1min of L-sit hold on ground
FL1
“TRIPLE TAKE”
For time:
50cals row
50 wall balls 24/20
50 burpees
FL2
4 rounds for time:
200m swim
Rest 1min between rounds
TEAM WOD
10min to find:
7RM bench press
5min rest
then
10min AMRAP
24 synchronized wall balls 20/14 (bottom squat)
21 synchronized alternating dumbbell snatch 50/35 (lock out at the top)
18 synchronized toes to bar (toes at the bar)
Note: Score is combined weight on the bench press + reps in the AMRAP
BURN
For time:
400m run
25 kettlebell swings 53/35
100 double unders
500m row
100 double unders
25 kettlebell swings 53/35
400m run
“TRIFECTA”
Gymnastics
15min EMOM
5 rope pulls
5 strict knee to elbows
5 strict handstand push ups
METCON
5 rounds
8 pistols
8 v-ups
20ft handstand walk
Weightlifting
Hip snatch
3-3-3-3-3
Note: Keep it light and snappy, barbell only if necessary
15min EMOM alt min
3 power snatch 135/95
3 hang squat snatch 135/95
3 overhead squat 135/95
Note:
Snatch pulls @110% of 1RM snatch
3-3-3-3-3
Firebreathers
“NUKES”
8 minutes to complete:
1-mile run
315/215 deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225/155 power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135/95 overhead squats, max reps
U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.
Strength
Squat cycle W9D2 (Deload)
4 sets
2 front squats
4 back squats
*bar at 60% of 1RM front squat
Note: Testing clean and front squat next week
“THE HULK”
2 rounds for reps
2 mins per station
Tire flips
20ft sled Push 325/225
20ft farmer Carry 310/210
Burpee Sandbag Over Box + Box Over 70/50 48/40
Rest 2 mins
Accessory work
Skill
Double unders 5min practice
Weightlifting
Squat snatch 5min practice
Gymnastics
Handstand walk 5min practice
Core
Front planche practice 5min
Strength (25min)
Shoulder press
1-1-1-1-1
Push press
3-3-3-3-3
Push jerk
5-5-5-5-5
METCON (10min)
3 rounds for time:
10 med ball cleans 20/14
20ft med ball walking lunges 20/14
25 wall balls 20/14
20ft med ball walking lunges 20/14
Lite/beginners
3 rounds for time:
10 med ball cleans 14/10
20ft med ball walking lunges 14/10
25 wall balls 14/10
20ft med ball walking lunges 14/10
Accessory work
Crossover symmetry 3 movements
Weightlifting
Hip clean 5×5
Gymnastics
Ring support swings 3×8
Core
Weighted back extensions 3×10
Strength
Squat cycle W9D1 (Deload)
4 sets
2 front squats
4 back squats
*bar at 63% or 1RM front squat
METCON
12min AMRAP
8 burpees to target (6inch above reach)
8 toes to bar
8 deadlifts 225/155
Lite/beginners
12min AMRAP
8 burpees
8 knee raises
8 deadlifts 155/105
BURN
For time:
50cals row
5 hill runs
50cals bike
5 hill runs
50 wall balls 24/20
Accessory work
Shoulders of steel
Dumbbell lateral raises 8×10
Weightlifting
Hip snatch 5×5
Gymnastics
Accumulate 1min of handstand hold
Core
L-sit hold 5x max
