“KLAIN”
21min AMRAP
30 double unders
15 burpees
8 dumbbells box step overs 50/35 24/20
Legendary: Weight vest 20/14 + Zeus rope
Lite/Beginners
15min AMRAP
30 single unders
15 burpees
8 box step overs 24/20
Weightlifting W4D2
Hang power snatch (no drops)
3×2
Snatch (Drops allowed)
5×2
Snatch pulls @110% of 1RM (no drops)
4×2
Front squats
5×2 *5sec pause at bottom
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting
30 pvc split jerks
Gymnastics
3 sets of max strict pull ups
Core
Ring support L-sit hold 3x15sec
FL1
5 rounds for time:
15/12 cals bike
15 wall balls 20/14
FL1
For time:
Run or row 5K
COMPTRAIN
“BANE”
For time:
40 handstand push ups
20 ring muscle ups
10 rounds of “MACHO MAN”
“MACHO MAN”
3 power cleans
3 front squats
3 push jerks
185/135
Accessory work
Shoulder of steel
Crossover symmetry
3 sets of 3 exercise of your choice
Weightlifting
30 PVC hip snatch
Gymnastics
30 slow false grip ring rows
Core
2 rounds
10 GHD situps
10 GHD side bend right
10 GHD side bend left
Teams of 2 (Same or opposite sex)
12min to find:
10 rep max shoulder to overhead (from the ground)
*Start with an empty bar and build up for max load
5min rest
12min AMRAP
12 shuttle runs 20ft
12 devil’s press 50/35
Note: Only one partner works at a time. You can only switch after a full round
Score is max load for the shoulder to overhead for both partners plus reps in the AMRAP.
Example: PT1 225 + PT2 225 = 500
8 full rounds = 192
Score is 692
“TRIFECTA”
Gymnastics
Handstand walk 100ft
Rx 25ft sections. 10ft increments minimum. Try to do it in the least amount of sets
Scaled Get inverted, work on your skills. Shoulder taps on the wall or use a partner to assist
Ring series
7 sets
METCON
3 rounds for time:
10 pistols
5 wall climbs
1 rope climb
Weightlifting W4D3
Hang power snatch (no drops)
5×3
Snatch balance
5×3
5 sets
1 shoulder press
2 push press
3 split jerks
Firebreathers
“DESFORGES”
5 rounds for time:
12 deadlifts 225/155
20 pull ups
12 clean and jerks 135/95
20 knees to elbows
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
Strength
Power snatch
3-3-3-3-3
*Touch and go
METCON
For time:
15-12-9-6-3
Snatch ladder (any style)
60 double unders
Snatch weights
Rx 95/65, 115/85, 135/95, 155/105. 175/125
Scaled 65/45, 85/55, 95/65, 105/75, 115/85 and single unders
Accessory work
Shoulder of steel
3 sets
50ft dumbbells waiter carry
Weightlifting
30 barbell overhead squats
Gymnastics
30 toes to bar
Core
20 tempo GHD situps (3sec down, 3sec up)
Strength
Tempo deadlifts
3-3-3-3-3
*3sec up, 3sec down, touch and go
METCON
10min AMRAP
L-pull ups*
50ft dumbells front rack lunges 50/35 (25ft length, 5ft = 1rep, open standards for holding the dumbells)
*Rep scheme for the the L-pull ups goes like this
2-4-6-8-10-12-14-16… keep adding 2 reps after each completed rounds
Weightlifting W4D2
5 sets
1 power clean + 2 jerks
Clean grip deadlifts
3×3
Back squats
5×3
Accessory work
Shoulder of steel
Crossover symmetry
3 sets of 3 exercises of your choice
Weightlifting
30 barbell snatch grip behind the neck press
Gymnastics
Accumulate 1min of bottom pistol hold each leg
Core
30 GHD med ball sit ups
30 GHD med ball back extensions
Hello Pyromanians, join us this Friday, November 23rd for a day of skiing/snowboarding at Sunshine. Full day or half day and then meet for a couple refreshments and food. Coach Andrew has been with us for 2 years and will be leaving soon. This would be a great time to come hangout and say goodbye. If you’re planning on coming, just send us a quick email so we can coordinate a meeting place. A few of us are taking off nice and early Friday morning at 0730.
See you then
“GATOR”
8 rounds for time:
5 front squats 185/125
26 ring push ups
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
Accessory work
Shoulders of steel
Alternating dumbell shoulder press 3×10
Weightlifting
“GRACE”
30 clean and jerks barbell only
*Aim for unbroken. Start at low hang, below the knees
Gymnastics
30 strict pull ups
Core
L-sit hold on plates 3xmax
“Super chipper”
For time:
25cals bike
25 box jumps 24/20
25 chest to bar pull ups
25 kettlebell swings 79/53
25 knees to elbows
25 burpees over the box 24/20
25cals row
Weightlifting W4D1
Power snatch
5×3 touch and go
Snatch grip deadlifts
3×3 touch and go
Front squats
5×3
Accessory work
Crossover symmetry
3 sets of 3 exercises of your choice
Weightlifting
Barbell “ISABEL”
*Aim for unbroken. Each rep start at low hang (below the knees)
Gymnastics
Not for time:
30 pistols
Core
3 rounds for time:
10 GHD sit ups
10 back extensions
