Month: February 2019

Strength

Front squats
3-3-3-3

Jerk
3-3-3-3

Note: Technique and mechanic focus

METCON

5min AMRAP

5 Deadlift 225/155
5 bar facing burpees

Lite/beginners

Bar at 165/115

Accessory work
Shoulders of steel
Lateral raises 3×10

Weightlifting
Snatch balance
5-4-3-2-1-1-1-1

Snatch high pulls @80% of 1RM
3-3-3-3

Gymnastics
Accumulate 2min of:
Ring support hold

Core
20 strict knees to elbows

Conditioning

10min EMOM alternating minute

1min 15/12 cals row
1min 8 box jumps 30/24

METCON

8min AMRAP

10 bodyweight power cleans
30 wall balls

Maintenance/mobility
5min

Accessory work
Crossover symmetry 3 movements

Weightlifting
Hang power snatch
3-3-3-3

Snatch balance
3-3-3-3

Gymnastics
Accumulate 90sec of:
Bottom ring dip support hold

Core
GHD barbell paddling 3xmax

Skills

Ring muscle up technique 10min

METCON

For time:

30 muscle ups

EMOM 8 burpees

*Does not start with burpees. Only after the first minute

Lite/beginners

30 pull ups

EMOM 8 burpees

Accessory work
Shoulders of steel
Arnold press 3×6

Weightlifting
Hang squat clean and jerk waves
3 sets
5-4-3-2-1-1

*Drops allowed. Build up the weight and reset between sets. Stay at the same weight for each sets or adjust as needed

Gymnastics
Front planche hold 5xmax

Core
15 strict toes to bar

10 rounds for time:

200m row

30sec rest between rounds

METCON

For time:

100 double unders
20 burpees over the rower
750m row
80ft single arm overhead walking lunges 50/35
750m row
20 burpees over the rower
100 double unders

*Lunges: 20ft lengths x 4. Switch arm as needed but only after 20ft lengths
Timecap: 20min

Scaled
For time:

100 single unders
15 burpees over the rower
500 m row
80ft walking lunges
500m row
15 burpees over the rower
100 single unders

Accessory work
Shoulders of steel
Crossover symmetry 3 movements 3×10

Weightlifting
Power snatch waves
3 sets
5-4-3-2-1-1
Drops allowed. Pick something challenging for each sets. Reset the weight after each sets. You can go fixed or increase. Go with how you feel.

Gymnastics
Rope pull ups 3×8

Core
L-sit hold 5xmax

Teams of 2

10 rounds alternating

6 devils press 50/35
6 dumbells step overs 50/35 24/20
6 shuttle runs 25ft

Note: One athlete works at a time. You can only switch after a full round. Tag your partner before switching.

Scaled: 35/25 dumbells

Maintenance/Mobility

Partner stretch 5-10min

“TRIFECTA”

Gymnastics

10min EMOM alt min

2 rope climbs
6 strict handstand push ups

*Alternate each minute. Minute 1: rope climbs. Minute 2: Handstand push ups

5 rounds for time:

3 low ring muscle ups
3 ring dips
6 weighted pistols 35/25

Weightlifting

3 sets
10 touch and go clean and jerks

*No drops

Back squats
10-10-10

Firebreathers

“CANDY”

5 rounds for time:

20 pull ups
40 push ups
60 squats

10 rounds for time:

200m row

*1:1 rest/work ratio (If it takes 1min to row the 200m, rest 1min)