Dave Rochon

Conditioning

5 rounds of 20sec of work, 1:40 rest

25ft shuttle sprints

Note: This is a speed, power and agility conditioner. Each 20sec a max effort. Get as many shuttle runs as you can. You must touch the ground past the line

METCON

2018 Wodapalooza team qualifier workout 8

For time:

60 deadlifts 135/95
45 overhead squats 135/95
30 shoulder to overhead 135/95

Intermediate: 115/85
Scaled: 95/65

Accessory work

Shoulder of steel

Dumbells superset 3×8 each
Lateral raises
Front raises
Press

Weightlifting
Pvc pipe complex
3 sets
5 snatch pulls
5 hang power snatch
5 snatch balance

Gymnastics
Accumulate 2min inverted
*Use a wall or free standing

Core
3 rounds not for time:
10 GHD situps
5 strict toes to bar

Team of 2 (male/male, female/female or male/female)

15min AMRAP

PT1
Row cals

PT2
60 double unders
10 devil’s press 50/35

*You can only switch after a full round*

Then

Immediately into 10min to find:

5 rep max hang clean (power or squat)

*Must start with an empty bar*

Score is total cals on the row plus reps for the AMRAP (70 reps per rounds) plus heaviest 5RM for both partners combined

Example: 300cals + 10 rounds (700 reps) + 500 (2x225lbs) = 1500

Note: This might get spicy!

Skills

Handstand walk practice
10min

*Go inverted, hand releases on the wall, use a spotter or even add obstacles. Work at where you’re at

Strength

E3M12M (4 sets)

7 front squats
Then immediately into
13 back squats (same weight)

40/45/50/55% of 1RM front squat

METCON

8min AMRAP

8 dumbell overhead squat right 50/35
8 toes to bar
8 dumbell overhead squat left 50/35
8 knees to elbows

Accessory work
Skills
Double unders 5min

Weightlifting
Snatch grip barbell sots press 3×5

Gymnastics
Strict pull ups 3×3
3sec hold at bottom and top each rep

Core
Weighted back extensions 3×10

METCON

Wodapalooza team qualifier workout 9

4 rounds for reps:

3min AMRAP

60 double unders
16 dumbbells box step overs 24/20 50/35
Max bar facing burpees

1min rest between

Score is total burpees for all 4 rounds combined

Intermediate: 35/20 for dumbells
Lite/beginners: Single unders, step ups (no dumbells)

Weightlifting W3D2

5 sets
1 power clean + 2 jerks

Clean pulls @110% of 1RM clean and jerk
4×3 (drops allowed)

Back squats
5×1 5sec pause at bottom

Accessory work

Shoulder of steel
Arnold press 3×10

Weightlifting (barbell cycling)
Hang power clean and jerk (barbell only) 3×10

Gymnastics
Negative strict handstand push ups 5sec down then explode up
5×3

Core
GHD situps
3×15 each set as fast as possible
30sec rest between sets

Shoulder press
5×1

Push press
5×1

Jerk
5×1

Maintenance/Mobility

ROMWOD 10min

Accessory work

Shoulders of steel
Dumbells lat raises 3×10
Dumbells shoulder press 3×10

Weightlifting
Pvc split jerks 3×5 3sec pause at catch

Gymnastics
Strict knees to elbows 3×8

Core
L-sit hold on plates 3xmax

Strength

Deadlifts double overhand deficit 2inch
7×1

METCON (blackout 4)

6min AMRAP

8 dumbell snatch alt 59/35
8 box jump overs 24/20

Weightlifting W3D1

5 sets
1 power snatch + 1 overhead squat

Snatch pulls @110% of 1RM
4×3 touch and go

Front squats
5×1 5sec at bottom

Accessory work

Shoulders of steel
Crossover symmetry
3 exercises of your choice

Weightlifting
Pvc snatch grip sots press 3×10

Gymnastics
Strict pull ups 3×10
Strict handstand push ups 3×5

Core
GHD barbell bench press 3×10

FL1

Tabata cals Assault bike

FL2

Tabata cals row