Dave Rochon

Skills/conditioning

E2M10M (5 sets)

1 seated legless rope climb
50 double unders

*Both done in the 2min timeframe

METCON

10min AMRAP

8 dumbbell power cleans 50/35
50ft dumbbell front rack lunges 50/35
8 chest to bar pull ups

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting
30 unbroken clean and jerk

Note: Try 5-10lbs heavier than your last successful attempt

Gymnastics
20 strict toes to bar

Core
50 back extensions

FL1

For time:
5k run or 5k row

FL2

For time:
75 burpees or 75 wall balls 20/14

or

For time:
75 burpees
75 wall balls 20/14

or

For time:
5k row
75 burpees
75 wall balls 20/14

Note: Many options, you must get one done this week and post on the board

Strength

Back squats
3-3-3-3-3

Note: Aim for 5-10lbs heavier than last week’s 4RM

METCON

3 rounds for time:

15 handstand push ups
15 front squats 135/95

Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10

Weightlifting
Barbell cycling

Every 1:40 for 5 sets
6 power snatch 135/95

Snatch pulls @110% of 1RM
2-2-2-2

5 sets
1 snatch balance + 2 overhead squats

Gymnastics
3 sets
1 strict pull ups
2 kipping pull ups
3 butterfly pull ups

Core
Russian twists
3×15 with a plate or med ball

Teams of 2

“Festivus Games April”

Wod 2 “Jump’n, trust’n and skip’n

10min AMRAP

1 box jump 20inch for all
1 thruster 95/65
2 box jumps
2 thrusters
3 box jumps
3 thrusters

35 double unders or 50 single unders (Both athletes must do the same, one athlete at a time)

4 box jumps
4 thrusters
5 box jumps
5 thrusters
6 box jumps
6 thrusters

35 double unders or 50 single unders

Continue adding reps in this pattern until you run out of time. Both athletes must complete each rounds before switching. Athlete one perform 1 box jump and 1 thruster, then tag the partner, Partner 2 perform 1 box jump and 1 thruster and so on.
Score is total reps of box jumps and thrusters. *Double unders and single unders DO NOT count towards your score

15min rest

WOD 3 “I’d rather work than rest”

8min AMRAP

27 cals row
21 alternating dumbbell snatch 50/35
15 hand release push ups
9 alternating dumbbell squat cleans 50/35

Note: 1 athlete works at a time. The non-active athlete holds a “front leaning rest” FLR position (i.e., a high plank).

On 3-2-1-Go athlete 1 starts rowing. Athlete 2 holds the FLR while athlete 1 works. Once athlete 1 achieves 27 calories on the rower, the athletes tag hands and switch. Athlete 2 completes 27 calories, starting from whatever the row monitor says after athlete 1 rows, while athlete 1 holds the FLR. This pattern continues for the remainder of the movements.

The athlete who is not active must hold a FLR. If any part of the body other than the hands and toes (or knees for Novice women) are on the ground during the FLR the judge will tell the active athlete to stop. This order must be followed if that happens: 1). Active athlete stops, 2). Non-active athlete resumes a proper FLR, 3). Active athlete waits for judge to say “Go” to continue. Athletes must tag hands each time the non-active athlete is about to become the active.

Strength

Bench press

5-5-5-5-5

Note: Build to max

METCON

8min AMRAP

10 dumbbell snatch 50/35
10 toes to bar

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting
30 barbell snatch unbroken

Snatch balance
3-3-3-3-3

Snatch high pulls
3-3-3-3-3

Note: Fixed weight @70% of 1RM

Gymnastics
30 strict pull ups

Core
60 GHD situps

Strength

Deadlifts
5-5-5-5-5

METCON

3 rounds for reps:

3min AMRAP

10 overhead squats 95/65
10 chest to bar pull ups

Rest 1min between rounds

Accessory work
Shoulder of steel
Behind the neck snatch grip press 3×10

Weightlifting
30 unbroken clean and jerk
*Start with and empty bar. Every week that you are successful at a given weight, increase the weight the next week. We will work both the clean and jerk and the snatch each week. This is combined with the weekly “Grace” and “Isabel” interval barbell cyclings

Gymnastics
20 strict knees to elbows

Core
GHD side bends 3×10 per side
Back extension 3×10 (nice and slow)

Strength

Back squats
4-4-4-4-4

*Aim for 5-10lbs more than last week 5RM

METCON

For time:

1 rope climb
21 sumo deadlift high pulls 95/65
21 thrusters 95/65
2 rope climb
15 sumo deadlift high pulls 95/65
15 thrusters 95/65
3 rope climbs
9 sumo deadlift high pulls 95/65
9 thrusters 95/65

Accessory work
Shoulders of steel
Arnorld press 3×10

Weightlifting
Barbell cycling
Every 1:50 for 5 sets
6 unbroken clean and jerk 135/95

Clean pulls @110% of 1RM clean and jerk
3-3-3-3

Jerk
5-5-5-5-5

Gymnastics
30 pistols

Skills
150 double unders

Core
GHD barbell bench press 3×15

Firebreathers

White

1min bar facing burpees
1min snatch
1min pull ups
1min clean and jerk
1min pull ups
1min double unders
1min hand release push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees

Bar at 50% bodyweight

Silver

1min bar facing burpees
1min snatch
1min chest to bar pull ups
1min clean and jerk
1min chest to bar pull ups
1min double unders
1min handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees

Bar at 65% bodyweight

Gold

1min bar facing burpees
1min snatch
1min ring muscle ups
1min clean and jerk
1min bar muscle ups
1min double unders
1min handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees

Bar at 80% bodyweight

Legendary

1min bar facing burpees
1min snatch
1min ring muscle ups
1min clean and jerk
1min bar muscle ups
1min double unders
1min strict handstand push ups
1min deadlifts
1min toes to bar
1min thrusters
1min bar facing burpees

Bar at bodyweight

**This is a benchmark workout so try to stick with one of the preset version. Obviously, like any other workouts, scale as needed**