Skills/conditioning
10min EMOM alt min
10 toes through rings
10 Pistols
METCON
For time:
21-15-9-6-3-1
Kettlebell swings 70/53
Wall balls 20/14 11/10
BURN
40min EMOM alt min
12/10 cals bike
30 double unders or 30 single unders
12/10 cals row
Rest
Accessory work
Shoulders of steel
Double kettlebell waiter carry 100ft
Weightlifting
Hip snatch 5×5
Gymnastics
Ring support swings 3×10
Core
30 V-ups
“DOUBLE TAP”
2 rds
Run 800m
12 deadlifts
9 hang squat cleans
6 shoulder to overhead
3 rope climbs
Rx 155/105
FB 185/125 Pegboard ascent
Lite 95/65
Pyro weightlifting
Power snatch (drops allowed)
2-2-2-2-2
Snatch high pulls @90% of 1RM snatch (no drops)
3-3-3-3
Front squats (5sec pause at bottom)
2-2-2-2-2
Accessory work
Shoulders of steel
Lateral plates raises 3×8
Weightlifting
Split jerk press 5×5
Gymnastics
5min free standing handstand hold
Core
Hanging L-sit hold 1min
Strength/skills
Snatch balance
3-3-3-3-3
Snatch push press
1-1-1-1-1
METCON
For time:
21-15-9
Strict ring dips
Strict pull ups
Firebreathers
Weight vest on
Lite
Push ups
Banded pull ups or ring rows
Swimming workout
“TULLY”
4 rounds for time:
200m swim
23 dumbbells squat cleans 40/25
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch sots press 5×5
Gymnastics
Front planche 90sec
Core
30 GHD sit ups
30 hip extensions
“DOUBLE FEATURE”
TEAM WOD
Teams of 3
For time:
Run 200m
60 devils press 50/35
Run 200m
60 dumbbell thrusters 50/35
Run 200m
60 hang dumbbell squat cleans 50/35
Run 200m
60 dumbbell shoulder to overhead 50/35
Run 200m
Note: Run together, switch every 10 reps for 20 reps each per movement. Every time you get the dumbbells, no pacing, all out effort
Lite
Dumbbells at 35/20
BURN
30min AMRAP
30cals row
90ft med ball lunges 20/14
30 med ball step ups 20 20/14
90ft bear crawl with a med ball 20/14
“TRIFECTA”
**TRIPLE BENCHMARK ALERT**
Gymnastics
Skills
How to spot:
Pull ups
Muscle ups
Handstand walk
“MARGUERITA”
50 reps for time:
1 burpee
1 push-up
1 jumping-Jack
1 sit-up
1 handstand
Weightlifting
Overhead squats
3-3-3-3-3
For quality:
“HEAVY SQUAT GRACE”
30 squat clean and jerks
Note: Pick a weight challenging for you. Ideally around bodyweight or above. Not meant to be touch and go or fast. Steady flow
Firebreathers
“EVA”
5 rounds for time:
800m run
30 kettelbell swings 70/53
30 pull ups
METCON
Rx
“CHIPPER CITY”
100 cals row
25 kettlebell snatch right 53/35
50 wall balls 20/14
25 burpee chest to bar pull up
50 wall balls 20/14
25 kettlebell snatch left 53/35
100 cals row
Firebreathers: If you have weight vest, wear it
Lite
75 cals row
25 alternating dumbbell snatch 35/20
50 wall balls 14/10
25 burpees
50 wall balls 14/10
25 alternating dumbbell snatch 35/20
75 cals row
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Clean high pulls 3×5
Gymnastics
Front planche 1min
Core
3 rounds
15 GHD situps
15 hip extensions
Skills/conditioning
10min EMOM alt min
1min 1 pegboard ascent or 1 rope climb
1min 20ft handstand walk or 30sec handstand hold
METCON
For time:
12-9-6-3
Snatch ladder
Rx 95/65 135/95 155/105 165/115
Firebreathers 135/95 165/115 185/125 205/135
Lite 75/55 95/65 105/75 115/85
Timecap: 8min
Pyro weightlifting
Hang squat cleans (no drops)
5-5-5-5-5
Clean pulls @110% of 1RM clean and jerk (no drops)
3-3-3-3
Back squats
3-3-3-3-3
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Weightlifting
Snatch push press 3×5
Gymnastics
30 pistols
Core
30 V-ups
METCON
“ACHILLES”
For time:
700 double unders
Every 3min, perform
1 round of “CINDY”
5 pull ups
10 push ups
15 squats
Firebreathers
1000 double unders
Lite
700 single unders
Every 3min, perform
5 ring rows
10 knee push ups
15 squats
BURN
For time:
50-40-30-20-10
Kettlebell swings 53/35
15 burpee box jump overs 24/20
Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10
Weightlifting
Hip snatch 5×5
Gymnastics
30 strict ring dips
Core
Front planche hold 1min
Strength
Split jerk
5-5-3-3-3-1-1-1-1
Note: Technique focus or build up to max
METCON
Rx/Firebreathers
8min AMRAP
14/12 cals row
10 single arm dumbbell overhead squat 50/35 (5 per side)
Lite
8min AMRAP
14/12 cals row
10 single arm dumbbell squat 35/25 (5 per side)
Weightlifting
Hang squat snatch (no drops)
5-5-5-5-5
Snatch pulls@110% of 1RM snatch (no drops)
3-3-3-3
Front squat
3-3-3-3-3
Note: Fixed weight at 65% of 1RM front squat. Go from the ground if you can.
Accessory work
Shoulder of steel
Plates lateral raises 3×10
Weightlifting
Snatch sots press 3×5
Core
L-sit hold 1min
Strength
Front squats
3-3-3-3-3
5sec pause at the bottom
Note: Focus on form, depth and quality
METCON
“CORERONATION”
For time:
150 toes to bar
**Every time you break, perform 5 deadlifts**
Rx 315/225
Firebreathers 365/255
Lite 100 knee raises, 225/155
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch 5×3
3sec pause at hang, 3sec pause at the catch
Gymnastics
Handstand walk 100ft
Core
50 GHD situps
