Category: Blackout

Daily Workouts (WOD)

‘TRIFECTA”

GYMNASTICS

Every 2min for 10min (5 sets)
Gymnastics complex

3 toes to bar
2 chest to bar pull ups
1 bar muscle up

*If successful unbroken, add one rep of each for the next set

Lite
5 knee raises
5 hanging lat pulls
5 push ups or knee push ups

METCON

5 rounds for time:

10 pistols
20ft handstand walk (5ft increments)
10 V-ups

Firebreathers
Handstand walk over obstacles 20ft increments (15s/25s/45s/25s/15s plates)
Lite
10 box pistols
20 inverted hand releases
10 abmat situps

PYRO WEIGHTLIFTING

15min to find:
Max clean and jerk complex

1 deadlift
1 hang squat clean
1 front squats
1 shoulder to overhead

Panda pulls @100% of today’s complex
3-3-3-3-3

FIREBREATHERS

“COFFEY”

For time:

800m run
50 back squats 135/95
50 bench press 135/95
800m run
35 back squats 135/95
35 bench press 135/95
800m run
20 back squats 135/95
20 bench press 135/95
800m run
1 ring muscle up

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

WEIGHTLIFTING MEET

3 attempts at the snatch
3 attempts at the clean and jerk

Only 2 bars setup, 1 male bar and 1 female bar, 1 lifter at a time. We start with the lowest opener and work our way up. The weigh cannot go down so make sure you pick an opener than you can do for sure.

Weight classes:
• Men: 140/170/200/230/231+
• Women: 110/130/150/170/170+

Note: A male athlete that weigh in at 180lbs would be in the 170 class. A female athlete that weigh in at 134lbs would be in the 130 class. An athlete lighter than the lower weight class would be in the 140/110 class. We made wider weight classes to incorporate more athletes together.

Weigh in before starting to lift

Once weighted, the athletes will pick their Snatch opener. This will be the weight for their first lift. Once all the athletes are weighted, we will then establish the order for the first lift

The order will go by load, from the lightest to the heaviest. Mixing men and women. We will have two bars setup

Athletes will have 30sec per attempts

There will be 3 lifts for the snatch, 3 lifts for the clean and jerk

Athletes must wait for the judges (coach) signal before dropping the weight, otherwise it will be a no rep

All lifts must be completed within the lifting platform dedicated for the competition. Stepping outside the platform will be a no rep (8×8 area)

The lift must be completed and approved by the judges before the timer hit 0

The snatch may be any style, start from the ground and finish at full lockout overhead with the load under control. As long as the bar is going from ground to overhead in one smooth motion, no stopping at the hips or shoulders. Only your feet are allowed to touch the ground

The clean and jerk might be any style. Starts from the ground and finish overhead with full lockout with the load under control. Only your feet are allowed to touch the ground

After your 3 snatch attempts, you must choose your clean and jerk opener

If you fail your attempt in the 30sec allowed and you stay at the same weight for your next lift, you will be lifting immediately after, if you decide to go up, there might be a few lifters between this weight and your next weight.

Once you choose your load for your next lift, you will be allowed to change the weight only TWICE. After you complete a lift, you must choose the weight for your next lift. Other athletes will do the same, after seeing the lineup, you might want to change your lift if desired.

Score is your heaviest snatch, heaviest clean and jerk and total (both snatch and clean and jerk together)

BURN

For time:

10 rounds of:

15 wall balls 20/14
30 double unders

Immediately into

200ft bear crawl 20ft lengths

Accessory work
Shoulders of steel
Plates lateral raises 2×8

Conditioning
50 burpees

Weightlifting
Panda pulls 3×5

Gymnastics
20 strict pull ups

Core
50 med ball russian twists 20/14

“TRIFECTA”

GYMNASTICS

Warm up
Hollow body/arch positions

Core activation
Front planche hold 1min

Handstand walk practice 10min

Note: Make it challenging for you. If you can consistently do 20ft unbroken, add obstacles

METCON

5 rounds

8 pistols
10 push ups with feet elevated on a box 20inch
12 V-ups

PYRO WEIGHTLIFTING

TOR complex

1 snatch
1 snatch balance
1 snatch push press
1 overhead squat

Note: build to max

Snatch pulls @110% of 1RM
3-3-3-3

FIREBREATHERS

“McCluskey”

3 rounds for time:

9 ring muscle ups
15 burpee pull ups
21 pull ups
800m run

**If you have a weight vest, wear it**

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.