Skills
10min EMOM alt min
2 rope climbs
25ft handstand walk
Note: Challenge yourself, legless rope climbs or add obstacles for the handstand walk if necessary
METCON
20min AMRAP
14/10 cals row or bike
10 shuttle runs 25ft
4 bear crawls 25ft
Note: Everybody will Rx this, BOOM!!
Accessory work
Shoulders of steel
Lateral dumbbell shoulder raises 3×10
Weightlifting
5 sets
3 snatch balance + 3 sot presses
Gymnastics
15 L-sit pull ups
Core
Accumulate 1min of:
Side plank right
Side plank left
Plank
*In that order
Strength (30min)
Squat cycle week 6 day 1
6 sets
3 front squats
6 back squats
*bar at 76%
Note: Try to stay on the 3min.
METCON
For time:
70 alternating dumbbell snatch 50/35
5 burpees EMOM
Note: Start with the burpees
Rx+ 70/50
Timecap: 10min
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Pause catch split jerks 3×5
Gymnastics
30 handstand shoulder taps
Core
30 med ball GHD sit ups
**BENCHMARK ALERT**
“FILTHY FIFTY”
For time:
50 box jumps 24/20
50 jumping pull ups*
50 kettlebell swings 35/26
50 walking lunges
50 knees to elbows
50 push press 45/35
50 back extensions
50 wall balls 20/14
50 burpees
50 double unders
*Pull up bar at 6inch above top of your head
Teams of 2
15min AMRAP
Partner 1:
Row or bike cals
Partner 2:
12 hang squat cleans 95/65
9 shoulder to overhead 95/65
6 pull ups
Note: You can only switch after a full round is completed.
Score is cals on the rower and reps combined
5 rounds for time:
400m run
20 push ups
15 V-ups
10 pistols
3min rest between rounds
METCON
8min AMRAP
2 handstand push ups
2 deadlifts 225/155
2 box jump overs 24/20
4 handstand push ups
4 deadlifts 225/155
4 box jump overs 24/20
6 handstand push ups
6 deadlifts 225/155
6 box jump overs 24/20
…
…
…
*Keep adding 2 reps until you run out of time
Score is total reps
Lite/beginners
2 push ups
2 deadlifts 155/105
2 box Jump Over 24/20
4 push ups
4 deadlift 155/105
4 box Jump Over 24/20”
6 push ups
6 deadlift 155/105
6 box Jump Over 24/20
…
…
…
*Keep adding 2 reps until you run out of time
Strength
Squat cycle week 4 day 2
5 sets
4 front squats
8 back squats
Weight at 68% of 1RM front squat
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Pendlay row 3×8
Gymnastics
Practice handstands for 5min
Core
Accumulate 1min hanging L-sit hold
Strength
Push press
5-5-3-3-3-1-1-1-1
*From the ground
METCON
For time:
21-15-9
Wall balls 20/14
Alternating dumbbell snatch 50/15
Lite/Beginners
For time:
21-15-9
Wall balls 14/10
Alternating dumbbell snatch 35/20
Note: This is meant to be a fast and intense workout. No pacing here, one speed and it’s pedal to the metal all out, nitrous on and no brakes. BOOM!!!
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Hip snatch 3×5
Gymnastics
Ring push ups 3×10
Core
Accumulate 1min of L-sit hold
METCON
25min AMRAP
1 hill run (300m)
6 power snatch 135/95
9 bar facing burpees
12 knees to elbows
Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10
Weightlifting
Split jerks 3×5
*Pause at the catch
Gymnastics
Ring muscle ups transitions 3×5
Core
50 weighted back extensions
METCON
13min AMRAP
10 double dumbbells power cleans 50/35
50ft double dumbbells front rack lunges 50/35
100 double unders
Lite/beginners
13min AMRAP
10 double dumbbells power cleans 35/20
50ft double dumbbells front rack lunges 35/20
100 single unders
Strength
Squat cycle week 4 day 1
5 sets
4 front squats
8 back squats
Note: This is a tough squat cycle, for better results, try to stick with the percentage prescribed. If you feel tire or it’s seems too much, don’t be afraid to bring it down. Just like anything, scaling, modifying and adapting to your needs is crucial. For today, we’re doing the METCON first, just to change things up
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch balance 3×5
Gymnastics
100ft handstand walk
Core
50 GHD sit ups
Team of 4
Follow the leader
For time:
25/17 cals row
25 burpees
25 kettlebell swings 70/53
25 box jumps 30/24
25 toes to bar
———————————
25 toes to bar
25 box jumps 30/24
25 kettlebell swings 70/53
25 burpees
25/17 cals row
Athlete 1 row, when done, goes to burpees then athlete 2 start the row. Athletes can only move to the next movement when the athlete ahead if them is done. Athlete 1 must wait until athlete 4 is done toes to bar to start toes to bar again. Pacing for this workout is based on athlete 1
