Gymnastics overload
Strength/skills
4 rounds (12min)
30sec front planche
30sec rest
30sec hang on the pull up bar
30sec rest
30sec front lever
30sec rest
METCON
5 rounds for time:
10 pistols
25ft handstand walk
Legendary
Handstand walk over plates (10/25/45/25/10)
Note: 5ft increments
Beginners
10 single leg box squats (5 per side)
25 handstand hand releases
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
10 sets
3 Snatch high pull
3 hang power snatch
3 hang snatch
Core
30 med ball GHD sit ups
Strength/skills
E2M10M (5 sets)
1 snatch grip deadlift
1 hang squat snatch
1 snatch balance
1 overhead squat
*build to max
METCON
15min AMRAP
Firebreathers
White
5 pull ups
4 squat snatch 95/65
Silver
5 chest to bar pull ups
4 squat snatch 135/95
Gold
5 Ring or bar muscle ups
4 squat snatch 155/105
Legendary
5 strict ring muscle ups
4 squat snatch 185/125
Weightlifting W7D2
Power snatch
5×3 drops allowed
Snatch pulls @110% of 1RM
3×3 drops allowed
Front squats
5×3
Note: If you’re doing both the regular programming and today’s weightlifting, focus on light technique work for the power snatch and snatch pulls. Front squats as prescribed
Accessory work
Skills
3 sets
50 double unders
Weightlifting
Burgener warm up
Gymnastics
Front planche hold 1min
Core
20 GHD sit ups 3sec down, 3sec up
Strength
E2M10M (5 sets)
3 Back squats
*Build up to max
6min AMRAP
10 wall balls 20/14
10 alternating dumbbell snatch 50/35
Accessory work
Shoulder of steel
Lateral raises 3×10
Weightlifting
30 Barbell high hang squat clean
Gymnastics
Strict pull ups 3xmax
Core
Plank hold 1min
Side plank hold right 30sec
Side plank hold left 30sec
Strength
Clean and jerk complex
E2M10M (5 sets)
1 deadlift
1 hang squat clean
1 front squat
1 jerk
*Build to max
METCON
10min AMRAP
5 bar facing burpees
4 clean and jerk
Clean and jerk ladder:
95/65 135/95 155/105 185/125 205/135 225/155 245/175
*If you get to the last bar and complete all 4 clean and jerk, continue accumulating reps at that weight for the remaining time
Score is total reps
Weightlifting W7D1
Power snatch
5×3
Snatch pulls @110% of 1RM
3×3
Drops allowed
Back squats
5×3
Accessory work
Shoulder of steel
3 sets of 3 crossover symmetry movements of your choice
Skills
5min practice skipping rope
Gymnastics
Accumulate 1min of L-sit hold
Core
50 back extensions on the GHD
Strength/skills
E2M10M alt min
1 rope climb or peg board ascent
Double kettlebell overhead walking lunges 25ft*
*Build up to the heaviest load for 25ft. Must be unbroken
METCON
For time:
10-1
Overhead squats 95/65
Knees to elbows
Accessory work
Shoulders of steel
Dumbells or kettlebell shoulder press 3×10
Weightlifting
5 sets
5 pvc overhead squats
5 pvc snatch grip sots press
Gymnastics
20 low ring muscle up transitions
Core
Accumulate 1min of front planche hold
Teams of 2
“You go, we go”
5 rounds for time:
21/17 cals row
15 wall balls 20/14
9 devil’s press 50/35
Note: For this workout, partner one will perform 21/17 cals on the rower then partner two will do 21/17 cals on the rower. Partner one does 15 wall balls then partner two does 15 wall balls. Partner one does 9 devil’s press then partner two does 9 devil’s press. This is one round. Basically, each partner does 5 rounds, alternating each movements.
FL1
Tabata air bike cals
FL2
Tabata rowing cals
“TRIFECTA”
Gymnastics
Accumulate 1min of each:
Front planche hold (use a scale that will give you at least 15sec at a time)
Hollow body hold
Arch hold
Not for time:
100ft handstand walk
Scale to get 10 to 20ft at a time
METCON
5 rounds
5 strict pull ups
7 toes to bar
9 hand release push ups
Weightlifting W6D3
5 sets
1 snatch balance + 2 overhead squats
Push press
5×3
Split jerk
5×2
Firebreathers
“FOO”
20min AMRAP
Buy in:
13 bench press 170/120
then AMRAP with the remaining time
7 chest to bar pull ups
77 double unders
2 clusters (squat clean thruster) 170/120
28 situps
Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.
Skills
Front planche development 5-10min
Skillz/conditioning
10min EMOM alt min
Firebreathers
White
1-5 strict pull ups
8 assisted pistols
Silver
5-10 strict pull ups
8 pistols
Gold
1-5 bar or ring muscle ups
10 pistols
Legendary
1-2 strict ring muscle ups
4 weighted pistols
METCON
For time:
21-15-9
Deadlift ladder
Handstand push ups
Firebreathers
White
135/95 155/105 185/125
Hand release push ups
Silver
155/105 185/125 205/155
Pike push ups feet on the box
Gold
185/125 225/155 245/175
Handstand push ups
Legendary
225/155 275/205 315/225
Handstand push ups/ 4inch def/ 6inch def
Accessory work
Shoulders of steel
Lateral raises 3×10
Weightlifting
30 pvc split jerks
Gymnastics
30ft handstand walk
Core
L-sit hold on plates 3xmax
METCON
For time:
50 wall balls 20/14
10 burpees
50 pull ups
10 burpees
50 kettlebell swings 53/35
10 burpees
50 box jumps 24/20
10 burpees
Lite/beginners
For time:
50 med ball squats 20/14
10 burpees
50 ring rows
10 burpees
50 kettlebell russian swings 53/35
10 burpees
50 step ups 24/20
10 burpees
Weightlifting W6D2
Power clean
5×1
Clean and jerk
5×1
Clean pulls @100% of today’s 1RM C/J
3×3
Front squats
5×1 5sec pause at bottom
