Strength/skill
10min to find 1RM barbell turkish get up
METCON
3 rounds for time:
1 hill run
50ft broad jumps
4 barbell turkish get ups right 45/35
4 barbell turkish geet ups left 45/35
Note: 25ft lengths for the broad jumps
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch grip sots press 3×5
Gymnastics
Tabata handstand hold (hold 20sec, rest 10sec)
Mobility
Couch stretch 2min per side
Strength
6 sets
3 front squats
6 back squats
*Bar at 75% of 1RM front squat
METCON
6min AMRAP
5 hand release push ups
5 burpees
5 box jumps 30/24
Note: This is meant to be an all out effort
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk 5×3
*3sec pause dip, 3sec pause catch
Gymnastics
30 ring dips
Core
3 rounds
20 med ball russian twists 20/14
10 V-ups
Strength
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
METCON
3 rounds for time:
42 double unders
21 wall balls 20/14
15 toes to bar
9 hang power cleans 135/95
Accessory work
Shoulders of steel
Lateral + front shoulder raises 3×8
Weightlifting
Front rack dip and drive 3×5 @110% of 1RM of front squat
Gymnastics
Ring support swings 3×8
Core
Accumulate 1min of hang L-sit hold
Strength
Squat cycle W6D1
6 sets
3 front squats
6 back squats
*Bar at 80% of 1RM front squat
METCON
10min AMRAP
40cals row
30 handstand push ups
20 V-ups
10 kettlebell snatch 70/53 (5 per side)
Note: If you finish the kettlebell snatch, go back to the rower
Accessory work
Sweet skillz
100 double unders for time
Weightlifting
Pendlay row 5×5
Gymnastics
30 ring push ups
Core
Accumulate 1min of:
L-sit hold
Front planche
Skills
10min EMOM alt min
3 low rings muscle ups
4-6 pistols
METCON
5 rounds
4 ring muscle ups
13 shoulder to overhead 135/95
then
5 rounds
4 ring muscle ups
7 shoulder to overhead 185/125
Timecap: 15min
Lite/beginners
5 rounds
4 pull ups
13 shoulder to overhead 95/65
then
5 rounds
4 pull ups
7 shoulder to overhead 135/95
Timecap: 15min
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
3 power snatch
3 snatch balance
Gymnastics
15 strict toes to bar
Core
3 rounds
15 GHD situps
15 back extensions
Each for time:
250m swim
Rest 3min
250m swim
Rest 3min
250m swim
Note: Record each 250m separate. We’ll do this again but with 2min rest, then 1min rest and no rest. There will be some interval sprints in between as well. Goal is to build up speed and endurance
Individual or teams of 2
19min AMRAP
21 cals row
15 thrusters 95/65
9 bar facing burpees
Note: You can perform this workout individual or as a team of 2 where you alternate each rounds. Doing this as a team changes the format dramatically. Individual is more about pacing and aerobic capacity. In teams, the intervals will allow for more intensity and turn into an anaerobic capacity. Both versions are good in their own right, just more fun as a team. Male/male, female/female or male/female can team. If opposite sex, just use 2 bars
“TRIFECTA”
May the 4th be with you
Gymnastics
Accumulate 1min of each:
One hand handstand
L-sit hold
Front planche hold
METCON
3 rounds for time:
3 forward roll
4 wall climb
5 strict chest to bar pull ups
6 pistols
Weightlifting
5 sets
3 hang squat snatch
2 overhead squats
1 snatch balance
5 sets
3 hang squat clean
2 front squats
1 push jerk
Note: Technique focus and good form
Firebreathers
“SKYWALKER”
5 rounds for time:
400m sandbag run 70/50
100ft sandbag walking lunges (25ft x4) 70/50
6 sandbag manmaker 70/50
2 rope climbs
Strength/skills
10min EMOM
3 power snatch @50% of 1RM
3 toes to bar
Note: Both movements done in the minute
METCON
For time:
12-9-6
Deadlifts @50% of 1RM
Deficit handstand push ups 6/4
Lite/beginners
For time:
12-9-6
Deadlifts @50% of 1RM
Hand release push ups
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Hip snatch 3×5
Gymnastics
30 pistols
Core
Accumulate 1min of L-sit hold
Strength
Squat cycle week 5 day 2
6 sets
3 front squats
6 back squats
*Bar at 72% of 1RM front squat
METCON
10 rounds for time:
1 strict ring muscle up
30 double unders
Lite/beginners
10 rounds for time:
1 strict pull up
30 single unders
Note: For the muscle up/pull up rep, pick a movement challenging for you. It could be kipping ring muscle up, bar muscle up, strict chest to bar pull up. Again, whatever is challenging for you.
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
3 Hip clean + 3 split jerks
Gymnastics
5 sets
5-10 ring support swing
Core
30 med ball GHD situps
