Strength
Shoulder press
3-3-3-3-3
*Aim for 5-10lbs heavier than your 4RM
METCON
10min AMRAP
8 devil’s press 50/35
50 double unders
8 dumbbell step overs 50/35
Accessory work
Shoulder of steel
Kettlebell waiter carry 200ft
Weightlifting
5 sets
3 power snatch
6 overhead squats
*Build up to max
hang squat cleans
3-3-3-3-3
Jerk
3-3-3-3-3
Gymnastics
30 strict pull ups
Core
Med ball russian twist
3×15
2017 Athlete of the year workout, Jenn Bos
“BOS”
For time:
Buy in: 40 burpees
then
4 rounds of:
20 alternating dumbbell power snatch 50/35
20ft handstand walk
20 toes to bar
20ft handstand walk
then
Buy out: 40 wall balls 20/14
Accessory work
Shoulders of steel
3×10
Dumbbell reverse fly
Dumbbell lateral raise
Dumbbell press
Weightlifting
30 unbroken power snatch
Gymnastics
False grip chest to rings pull ups 3xmax
Core
21-15-9
GHD sit ups
Back extensions
Strength
Deadlifts
4-4-4-4-4
*Aim for 5-10lbs more than last week’s 5RM
METCON
3 rounds for time:
15 box jump overs 24/20
15 shoulder to overhead 135/95
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting
Barbell cycling
Every 1:40 for 5 sets
6 clean and jerks 135/95
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
Back squats
3-3-3-3-3
Gymnastics
30 ring dips
Core
Accumulate 1min of L-sit hold
Skills/conditioning
E2M10M (5 sets)
1 seated legless rope climb
50 double unders
*Both done in the 2min timeframe
METCON
10min AMRAP
8 dumbbell power cleans 50/35
50ft dumbbell front rack lunges 50/35
8 chest to bar pull ups
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
30 unbroken clean and jerk
Note: Try 5-10lbs heavier than your last successful attempt
Gymnastics
20 strict toes to bar
Core
50 back extensions
FL1
For time:
5k run or 5k row
FL2
For time:
75 burpees or 75 wall balls 20/14
or
For time:
75 burpees
75 wall balls 20/14
or
For time:
5k row
75 burpees
75 wall balls 20/14
Note: Many options, you must get one done this week and post on the board
Strength
Back squats
3-3-3-3-3
Note: Aim for 5-10lbs heavier than last week’s 4RM
METCON
3 rounds for time:
15 handstand push ups
15 front squats 135/95
Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10
Weightlifting
Barbell cycling
Every 1:40 for 5 sets
6 power snatch 135/95
Snatch pulls @110% of 1RM
2-2-2-2
5 sets
1 snatch balance + 2 overhead squats
Gymnastics
3 sets
1 strict pull ups
2 kipping pull ups
3 butterfly pull ups
Core
Russian twists
3×15 with a plate or med ball
Teams of 2
“Festivus Games April”
Wod 2 “Jump’n, trust’n and skip’n
10min AMRAP
1 box jump 20inch for all
1 thruster 95/65
2 box jumps
2 thrusters
3 box jumps
3 thrusters
35 double unders or 50 single unders (Both athletes must do the same, one athlete at a time)
4 box jumps
4 thrusters
5 box jumps
5 thrusters
6 box jumps
6 thrusters
35 double unders or 50 single unders
Continue adding reps in this pattern until you run out of time. Both athletes must complete each rounds before switching. Athlete one perform 1 box jump and 1 thruster, then tag the partner, Partner 2 perform 1 box jump and 1 thruster and so on.
Score is total reps of box jumps and thrusters. *Double unders and single unders DO NOT count towards your score
15min rest
WOD 3 “I’d rather work than rest”
8min AMRAP
27 cals row
21 alternating dumbbell snatch 50/35
15 hand release push ups
9 alternating dumbbell squat cleans 50/35
Note: 1 athlete works at a time. The non-active athlete holds a “front leaning rest” FLR position (i.e., a high plank).
On 3-2-1-Go athlete 1 starts rowing. Athlete 2 holds the FLR while athlete 1 works. Once athlete 1 achieves 27 calories on the rower, the athletes tag hands and switch. Athlete 2 completes 27 calories, starting from whatever the row monitor says after athlete 1 rows, while athlete 1 holds the FLR. This pattern continues for the remainder of the movements.
The athlete who is not active must hold a FLR. If any part of the body other than the hands and toes (or knees for Novice women) are on the ground during the FLR the judge will tell the active athlete to stop. This order must be followed if that happens: 1). Active athlete stops, 2). Non-active athlete resumes a proper FLR, 3). Active athlete waits for judge to say “Go” to continue. Athletes must tag hands each time the non-active athlete is about to become the active.
“TRIFECTA”
Gymnastics
Accumulate 1min of each:
Front planche hold
Bottom dip hold
Support hold
METCON
4 rounds for time:
25ft handstand walk
25 squats
25sec L-sit hold on plates
Weightlifting
“COMPLEX CITY”
Snatch complex
5 sets, build to max
1 power snatch
1 hang squat snatch
1 snatch balance
1 overhead squat
Clean and jerk complex
5 sets, build to max
1 power clean
1 hang squat clean
1 push jerk
1 split jerk
Firebreathers
Triple feature
Choose your own adventure
Option 1:
“CINDY”
20min AMRAP
5 pull ups
10 push ups
15 squats
Option 2:
“STRICT CINDY”
5 strict pull ups
10 honest push ups
15 squats
Option 3:
“JOHNSON” (Pyro 100 Legendary hero)
20min AMRAP
9 deadlifts 245/175
8 muscle ups
9 squat cleans 155/105
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.
Strength
Bench press
5-5-5-5-5
Note: Build to max
METCON
8min AMRAP
10 dumbbell snatch 50/35
10 toes to bar
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
30 barbell snatch unbroken
Snatch balance
3-3-3-3-3
Snatch high pulls
3-3-3-3-3
Note: Fixed weight @70% of 1RM
Gymnastics
30 strict pull ups
Core
60 GHD situps
Strength
Deadlifts
5-5-5-5-5
METCON
3 rounds for reps:
3min AMRAP
10 overhead squats 95/65
10 chest to bar pull ups
Rest 1min between rounds
Accessory work
Shoulder of steel
Behind the neck snatch grip press 3×10
Weightlifting
30 unbroken clean and jerk
*Start with and empty bar. Every week that you are successful at a given weight, increase the weight the next week. We will work both the clean and jerk and the snatch each week. This is combined with the weekly “Grace” and “Isabel” interval barbell cyclings
Gymnastics
20 strict knees to elbows
Core
GHD side bends 3×10 per side
Back extension 3×10 (nice and slow)
