Dave Rochon

Teams of 2

For time:

100 hang squats cleans 155/105

*EMOM 5 synchronized hand release push ups

Workout starts with push ups

Note: share the reps as needed but the push ups must be done synchronized by both members every minutes

“TRIFECTA”

Gymnastics
5 sets
Front planche complex

3 sets
Max strict pull ups
Then immediately into
Max kipping pull ups

3 sets
Max strict handstand push ups
Then immediately into
Max kipping handstand push ups

Finisher
Tabata V-ups

Weightlifting W8D3
Snatch complex
5 sets
1 snatch pull
1 hang snatch
3 overhead squats

Clean and jerk complex
5 sets
1 clean pull
1 hang clean
3 jerks

Accessory work
5 sets
Pendlay rows fixed weight

Firebreathers

12 days of Christmas

For time:

1 clean and jerk 205/135
2 ring muscle ups
3 strict deficit handstand push ups 6/4
4 deadlifts 205/135
5 bar facing burpees
6 dumbells thrusters 50/35
7 toes to bar
8 box jumps 24/20
9 chest to bar pull ups
10 alternating dumbell snatch 50/35
11 wall balls 20/14
12 bar muscle ups

Note: Workout goes like the song. 1 then 2 and 1. 3, 2 and then 1. 4, 3, 2 and then 1. All the way to 12 down to 1 for the finish

Strength

For load:

5-5-3-3-3-1-1-1-1

Thrusters
Strict weighted pull ups

Note: If you don’t have a pull up, this is the best time to work at it. Make each set as challenging as you can. Use a band or a spotter. Rest as needed between sets. Alternate between thrusters and pull ups

Weightlifting W8D2 (deload)

Clean and jerk
1-1-1-1-1-1-1

*Try to keep it under 90% of 1RM

Accessory work
Shoulders of steel
Crossover symmetry
3 movements of your choice x3

Weightlifting
5 sets
1 pvc snatch high pull
1 hang power snatch
1 hang snatch
1 overhead squat

Gymnastics
Accumulate 2min of handstand hold

Core
20 strict toes to bar

METCON

20min AMRAP

6 kettlebell hang snatch right 53/35
1 kettlebell turkish get up right 53/35
6 kettlebell hang snatch left 53/35
1 kettlebell turkish get up left 53/35
14/12 cals row

*The turkish get up is from the top, (after your last kettlebell snatch) down to the ground and then back up.

Note: It was nice knowing you!

Accessory work
Shoulder of steel
Arnold press 3×10

Weightlifting
30 PVC split jerks

Gymnastics
30 low rings muscle up transitions

Core
50 back extensions

Strength

Push press
3-3-3-3-3

*Build to max

METCON

6min AMRAP

35 single unders
10 shoulder to overhead 135/95

Weightlifting W8D1 (deload week)

Snatch
1-1-1-1-1-1-1

*No more than 85% of 1RM

Note: We’ll be testing our maxes next week so take it easy. Reset the body, focus on technique and good movement

Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10

Weightlifting
Barbell snatch balance 3×5

Gymnastics
Strict pull ups 3xmax

Core
50 GHD situps

For time:

250m row
100 double unders
25 cals bike

METCON

10min AMRAP

10 hand release push ups
15 squats
20 situps