Strength/skills
10min EMOM
3 power snatch @50% of 1RM
3 toes to bar
Note: Both movements done in the minute
METCON
For time:
12-9-6
Deadlifts @50% of 1RM
Deficit handstand push ups 6/4
Lite/beginners
For time:
12-9-6
Deadlifts @50% of 1RM
Hand release push ups
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Hip snatch 3×5
Gymnastics
30 pistols
Core
Accumulate 1min of L-sit hold
Strength
Squat cycle week 5 day 2
6 sets
3 front squats
6 back squats
*Bar at 72% of 1RM front squat
METCON
10 rounds for time:
1 strict ring muscle up
30 double unders
Lite/beginners
10 rounds for time:
1 strict pull up
30 single unders
Note: For the muscle up/pull up rep, pick a movement challenging for you. It could be kipping ring muscle up, bar muscle up, strict chest to bar pull up. Again, whatever is challenging for you.
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
3 Hip clean + 3 split jerks
Gymnastics
5 sets
5-10 ring support swing
Core
30 med ball GHD situps
Skills
10min EMOM alt min
2 rope climbs
25ft handstand walk
Note: Challenge yourself, legless rope climbs or add obstacles for the handstand walk if necessary
METCON
20min AMRAP
14/10 cals row or bike
10 shuttle runs 25ft
4 bear crawls 25ft
Note: Everybody will Rx this, BOOM!!
Accessory work
Shoulders of steel
Lateral dumbbell shoulder raises 3×10
Weightlifting
5 sets
3 snatch balance + 3 sot presses
Gymnastics
15 L-sit pull ups
Core
Accumulate 1min of:
Side plank right
Side plank left
Plank
*In that order
Strength (30min)
Squat cycle week 6 day 1
6 sets
3 front squats
6 back squats
*bar at 76%
Note: Try to stay on the 3min.
METCON
For time:
70 alternating dumbbell snatch 50/35
5 burpees EMOM
Note: Start with the burpees
Rx+ 70/50
Timecap: 10min
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Pause catch split jerks 3×5
Gymnastics
30 handstand shoulder taps
Core
30 med ball GHD sit ups
**BENCHMARK ALERT**
“FILTHY FIFTY”
For time:
50 box jumps 24/20
50 jumping pull ups*
50 kettlebell swings 35/26
50 walking lunges
50 knees to elbows
50 push press 45/35
50 back extensions
50 wall balls 20/14
50 burpees
50 double unders
*Pull up bar at 6inch above top of your head
Teams of 2
15min AMRAP
Partner 1:
Row or bike cals
Partner 2:
12 hang squat cleans 95/65
9 shoulder to overhead 95/65
6 pull ups
Note: You can only switch after a full round is completed.
Score is cals on the rower and reps combined
5 rounds for time:
400m run
20 push ups
15 V-ups
10 pistols
3min rest between rounds
METCON
8min AMRAP
2 handstand push ups
2 deadlifts 225/155
2 box jump overs 24/20
4 handstand push ups
4 deadlifts 225/155
4 box jump overs 24/20
6 handstand push ups
6 deadlifts 225/155
6 box jump overs 24/20
…
…
…
*Keep adding 2 reps until you run out of time
Score is total reps
Lite/beginners
2 push ups
2 deadlifts 155/105
2 box Jump Over 24/20
4 push ups
4 deadlift 155/105
4 box Jump Over 24/20”
6 push ups
6 deadlift 155/105
6 box Jump Over 24/20
…
…
…
*Keep adding 2 reps until you run out of time
Strength
Squat cycle week 4 day 2
5 sets
4 front squats
8 back squats
Weight at 68% of 1RM front squat
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Pendlay row 3×8
Gymnastics
Practice handstands for 5min
Core
Accumulate 1min hanging L-sit hold
