Category: Blackout

Daily Workouts (WOD)

FL 1:
For time:
21-15-9
Cals bike
Burpees

FL 2:
For time:
9-15-21
Cals row
Burpees

“TRIFECTA”

Gymnastics

Accumulate 1min of:
Handstand hold
Rope climb hang
Front planche

Ring complex
5 sets
5 false grip ring rows
5 ring muscle up transitions
5 ring dips

METCON

5 rounds
8 pistols
12 hand release push ups

Weightlifting
5 sets
3 position snatch
Low hang, hang, snatch

Note: 3sec pause at each position

Clean and jerk complex
5 sets
1 power clean
2 hang squat cleans
3 shoulder to overhead

Note: Build to max for both

Firebreathers

5 rounds for time:

6 power snatch 155/105
6 bar facing burpees
6 thrusters 155/105
6 bar facing burpees

METCON

20min AMRAP

150 double unders
75 pull ups
50 wall balls 20/14

Accessory work
Shoulders of steel
Dumbells press 3×10

Weightlifting
Power cleans
3-3-3

Front squats
3-3-3

Barbell cycling
Unbroken clean and jerks 135/95
Up to 30 reps in the least amount of breaks. Rest as needed between sets

Split jerks
2-2-2-2-2

Gymnastics
Strict handstand push ups 3xmax

Core
50 med ball russian twists 20/14
*feet off the ground

Skills
Beat swing
Toes to bar
Chaining toes to bar

METCON

3 rounds for time:

21 bar facing burpees
15 toes to bar

then

For load:

9 rep max low hang clean and jerk

TImecap: 10min

*The first rep starts from the ground then, for all consecutive reps, the bar must pass below the knees but cannot touch the ground. Both parts must be completed under the 10min timecap

Score is time for the METCON and load

Note: Say goodbye to your grip!

Accessory work
Skills
100 double unders as fast as possible

Weightlifting
30 unbroken snatch

*Go 5-10lbs heavier than last time

Gymnastics
3 rounds
6 pistols right
6 pistols left

Core
30 V-sit ups

Strength

Bench press
3-3-3-3-3

*Build up to max

Deadlift
3-3-3-3-3

*Aim for 5-10lbs heavier than your 4RM

Accessory work
Shoulders of steel
Lateral raises 3×10

Weightlifting
Power clean and jerk
3-3-3-3-3

*Touch and go

Barbell cycling
Every 90sec for 5 sets
6 clean and jerk 135/95

Back squats
1-1-1-1-1

*10sec pause at bottom

Gymnastics
25 strict pull ups

Accumulate 1min of:
Front planche

Core
30 slow GHD sit ups

Skills practice/warm up

The ring muscle up 5min
Handstand push ups and kipping handstand push ups 5min
Overhead squat mobility 5min

METCON

15min AMRAP

3 muscle-ups
6 handstand Push-ups
9 overhead Squats 95/65

3 muscle-ups
9 handstand Push-ups
12 overhead Squats 95/65

3 muscle-ups
12 handstand Push-ups
15 overhead Squats 95/65

3 muscle-ups
15 handstand Push-ups
18 overhead Squats 95/65

Continue sequence until time is up

Lite/Beginners

15min AMRAP

3 pull ups
6 push-ups
9 overhead Squats 75/55

3 pull ups
9 push-ups
12 Overhead Squats 75/55

3 pull ups
12 push ups
15 overhead squats 75/55

3 pull ups
15 push ups
18 overhead squats 75/55

Continue sequence until time is up

Accessory work
Shoulder of steel
Accumulate 1min of:
Double kettlebell overhead hold

Weightlifting
30 clean and jerks

*try to go heavier than your last successful 30 reps unbroken

Gymnastics
Accumulate 1min of:
Front planche hold

Core
Accumulate 1min of:
L-sit hold

Strength

Back squats
2-2-2-2-2

*Aim for 5-10lbs heavier than your 3RM from last week

METCON

“Chipper Christine”

For time:

1500m row
36 deadlifts 225/155
63 box jump overs 24/20

*Timecap: 15min

Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3

Weightlifting
Power snatch
3-3-3-3-3

*Touch and go

Barbell cycling
Every 90sec for 5 sets
6 power snatch

Snatch balance
1-1-1-1-1

*Fixed weight across. Aim for your max 3RM for today

Gymnastics
Strict pull ups 4xmax

Skills
5min double unders practice

Core
50 GHD sit ups directly into max plank hold