Strength
Push press
5-5-3-3-3-1-1-1-1
*From the ground
METCON
For time:
21-15-9
Wall balls 20/14
Alternating dumbbell snatch 50/15
Lite/Beginners
For time:
21-15-9
Wall balls 14/10
Alternating dumbbell snatch 35/20
Note: This is meant to be a fast and intense workout. No pacing here, one speed and it’s pedal to the metal all out, nitrous on and no brakes. BOOM!!!
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Hip snatch 3×5
Gymnastics
Ring push ups 3×10
Core
Accumulate 1min of L-sit hold
METCON
25min AMRAP
1 hill run (300m)
6 power snatch 135/95
9 bar facing burpees
12 knees to elbows
Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10
Weightlifting
Split jerks 3×5
*Pause at the catch
Gymnastics
Ring muscle ups transitions 3×5
Core
50 weighted back extensions
METCON
13min AMRAP
10 double dumbbells power cleans 50/35
50ft double dumbbells front rack lunges 50/35
100 double unders
Lite/beginners
13min AMRAP
10 double dumbbells power cleans 35/20
50ft double dumbbells front rack lunges 35/20
100 single unders
Strength
Squat cycle week 4 day 1
5 sets
4 front squats
8 back squats
Note: This is a tough squat cycle, for better results, try to stick with the percentage prescribed. If you feel tire or it’s seems too much, don’t be afraid to bring it down. Just like anything, scaling, modifying and adapting to your needs is crucial. For today, we’re doing the METCON first, just to change things up
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch balance 3×5
Gymnastics
100ft handstand walk
Core
50 GHD sit ups
Team of 4
Follow the leader
For time:
25/17 cals row
25 burpees
25 kettlebell swings 70/53
25 box jumps 30/24
25 toes to bar
———————————
25 toes to bar
25 box jumps 30/24
25 kettlebell swings 70/53
25 burpees
25/17 cals row
Athlete 1 row, when done, goes to burpees then athlete 2 start the row. Athletes can only move to the next movement when the athlete ahead if them is done. Athlete 1 must wait until athlete 4 is done toes to bar to start toes to bar again. Pacing for this workout is based on athlete 1
“TRIFECTA”
Gymnastics
Warm up
5 rounds
5 V-ups to alligator roll
12min EMOM alt min
9 false grip ring row
7 low ring muscle up transitions
5 ring dips*
*Go strict ring dips if you can
12min EMOM alt min
4 around the world (2 per side alternating)
2 pull overs
2 perfect bar muscle ups
*If your bar muscle ups aren’t perfect, find a scale or modify to make it perfect
Weightlifting
Muscle snatch
3-3-3-3
Power snatch
2-2-2-2
Snatch balance
1-1-1-1
Firebreathers
“ABBATE”
For time:
1 mile run
21 clean and jerks 155/105
800m run
21 clean and jerks 155/105
1 mile run
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Strength
A) Squat cycle week 3 day 2
5 sets
4 front squats
8 back squats
Bar at 63% of 1RM front squat
B) Power cleans @ same weight of the squat cycle
3-3-3-3-3
METCON
2 rounds
As many reps as possible of:
1min cals row
30sec rest
1min cals bike
30sec rest
1min strict pull ups
30sec rest
1min bodyweight bench press
30sec rest
Accessory work
Shoulders of steel
Kettlebell shoulder press 3×8
Weightlifting
Muscle snatch 3×5
Gymnastics
30 low rings muscle up transitions
Core
60 GHD situps
METCON
For time:
200m run
20 devil’s press 50/35
20 box jump overs 24/20
200m run
20 dumbbells hang squat cleans 50/35
20 handstand push ups
200m run
20 dumbbells shoulder to overhead 50/35
20 toes to bar
200m run
20 dumbbell snatch 50/35
20 burpee over the box 24/20
200m run
Accessory work
Shoulders of steel
Lateral dumbbells raises 3×8
Weightlifting
Snatch balance + pause bottom squat 3×5
Gymnastics
Pistol practice 5min
Core
Accumulate 1min of ring support L-sit hold
Skills
The front planche
METCON
Rx
3 rounds for time:
20 walking lunges
30 wall balls 20/14
40 double unders
Note: Perform 10 triple unders within the 40 double unders
Legendary
3 rounds for time:
20 walking lunges
30 wall balls 20/14
40 triple unders
Lite/beginners
20 walking lunges
30 wall balls 20/14
40 single unders
Accessory work
Shoulder of steel
Crossover symmetry 3 movements
Weightlifting
Pause dip split jerks 3×5
Gymnastics
5min practice of handstand
Core
Accumulate 2min of front planche hold
Strength
Squat cycle week 3 day 1
5 sets
4 front squats
8 back squats
Weight at 68%
METCON
3 rounds for time:
12 dumbbell turkish get ups left 50/35
12 dumbbell turkish get ups right 50/35
3 legless rope climbs
Scaled
3 rounds for time:
12 dumbbell turkish get ups left 35/25
12 dumbbell turkish get ups right 35/25
3 rope climbs
Lite/beginners
3 rounds for time:
12 dumbbell turkish get ups left 25/15
12 dumbbell turkish get ups right 25/15
3 rope climbs 1/2
Accessory work
Shoulders of steel
Alternating dumbbell press 3×10
Weightlifting
Muscle snatch 3-3-3
Gymnastics
Bottom dip swing 3×8
Core
Hanging L-sit hold 3xmax
