Dave Rochon

Teams of 2

20min AMRAP

37 synchronized burpees over the bar
37 front squats 135/95
37 toes to bar
37 shoulder to overhead 135/95

*Share as needed

Strength/skill

10min to find 1RM barbell turkish get up

METCON

3 rounds for time:

1 hill run
50ft broad jumps
4 barbell turkish get ups right 45/35
4 barbell turkish geet ups left 45/35

Note: 25ft lengths for the broad jumps

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Snatch grip sots press 3×5

Gymnastics
Tabata handstand hold (hold 20sec, rest 10sec)

Mobility
Couch stretch 2min per side

Strength

6 sets

3 front squats
6 back squats

*Bar at 75% of 1RM front squat

METCON

6min AMRAP

5 hand release push ups
5 burpees
5 box jumps 30/24

Note: This is meant to be an all out effort

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Split jerk 5×3
*3sec pause dip, 3sec pause catch

Gymnastics
30 ring dips

Core
3 rounds
20 med ball russian twists 20/14
10 V-ups

Strength

Muscle snatch
1-1-1-1-1

Power snatch
1-1-1-1-1

METCON

3 rounds for time:

42 double unders
21 wall balls 20/14
15 toes to bar
9 hang power cleans 135/95

Accessory work
Shoulders of steel
Lateral + front shoulder raises 3×8

Weightlifting
Front rack dip and drive 3×5 @110% of 1RM of front squat

Gymnastics
Ring support swings 3×8

Core
Accumulate 1min of hang L-sit hold

Strength

Squat cycle W6D1

6 sets
3 front squats
6 back squats

*Bar at 80% of 1RM front squat

METCON

10min AMRAP

40cals row
30 handstand push ups
20 V-ups
10 kettlebell snatch 70/53 (5 per side)

Note: If you finish the kettlebell snatch, go back to the rower

Accessory work
Sweet skillz
100 double unders for time

Weightlifting
Pendlay row 5×5

Gymnastics
30 ring push ups

Core
Accumulate 1min of:
L-sit hold
Front planche

Skills

10min EMOM alt min

3 low rings muscle ups
4-6 pistols

METCON

5 rounds

4 ring muscle ups
13 shoulder to overhead 135/95

then

5 rounds

4 ring muscle ups
7 shoulder to overhead 185/125

Timecap: 15min

Lite/beginners

5 rounds

4 pull ups
13 shoulder to overhead 95/65

then

5 rounds

4 pull ups
7 shoulder to overhead 135/95

Timecap: 15min

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
5 sets
3 power snatch
3 snatch balance

Gymnastics
15 strict toes to bar

Core
3 rounds
15 GHD situps
15 back extensions

Each for time:

250m swim

Rest 3min

250m swim

Rest 3min

250m swim

Note: Record each 250m separate. We’ll do this again but with 2min rest, then 1min rest and no rest. There will be some interval sprints in between as well. Goal is to build up speed and endurance

Individual or teams of 2

19min AMRAP

21 cals row
15 thrusters 95/65
9 bar facing burpees

Note: You can perform this workout individual or as a team of 2 where you alternate each rounds. Doing this as a team changes the format dramatically. Individual is more about pacing and aerobic capacity. In teams, the intervals will allow for more intensity and turn into an anaerobic capacity. Both versions are good in their own right, just more fun as a team. Male/male, female/female or male/female can team. If opposite sex, just use 2 bars