Teams of 2:
4min to find:
1 rep max snatch
1min rest
For time:
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
Share the “DT” reps as needed
1 round of “DT”
12 deadlifts
9 hang power cleans
6 jerks
155/105
Timecap: 15min
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
Every 70sec for 5 sets
6 snatch 135/95
Gymnastics
Accumulate 2min of:
Ring support hold
Core
5 sets
Max L-sit hold on plates
*rest as needed between sets
Strength
Shoulder press
3-3-3-3-3
*Build to max
METCON
10 rounds for time:
2 bar muscle ups
15ft handstand walk
8 alternating pistols
Timecap: 10min
Lite/Beginners
10 rounds for time:
2 ring row
15ft bear crawl
8 squats
Timecap: 10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
5 sets
1 power clean + 1 squat clean + 1 jerk
Clean pulls @80% of 1RM
3-3-3-3
Back squats
3-3-3-3
*3sec pause at bottom
Gymnastics
Accumulate 2min of:
False grip hang
Core:
30 hanging leg raises
Open prep
Skills
Skipping/ double unders practice 10min
11.1/14.1
10min AMRAP
30 double unders
15 power snatch 75/55
Scaled
10min AMRAP
30 single unders
15 power snatch 65/45
Note: This is an Open prep, you must get a judge for this workout.
Accessory work
Shoulder of steel
Alternating dumbbell shoulder press 3×10
Weightlifting
Every 70sec for 5 sets
6 clean and jerk 135/95
Gymnastics
Accumulate 2min of:
Bottom ring dip hold
Core
5 sets
Max L-sit hold on plates
*rest as needed between sets
FL1
Tabata cals bike
FL2
3 mile run
Strength
Deadlifts
3-3-3-3-3
METCON
For time:
100 wall balls 20/14
5, 10, 15, 20 and 25ft suicide runs EMOM
Note: The workout starts with the suicide runs
Time intent: Appox 10min (10 wall balls per minute after the runs)
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
5 sets
1 power snatch + 1 snatch
Snatch pulls @80% of 1RM
3-3-3-3
*Touch and go
Front squats
3-3-3-3
*3sec pause at the bottom
Gymnastics
Accumulate 2min of:
Handstand hold
Core
5 sets
15 weighted back extensions
Teams of 2
20min AMRAP
Partner 1:
Row or bike cals
Partner 2:
6 strict pull ups
9 burpees to a 6inch target
12 dumbbells snatch 50/35
Note: You can only switch after a full round is completed
Score is cals on the rowers + reps completed (27 reps per rounds)
“TRIFECTA”
Gymnastics
Accumulate 1min of each:
Front planche
Handstand hold
Hollow body hold
Not for time:
100ft handstand walk
Note: If you don’t have handstand walk, use a spotter
Not for time:
20 false grip ring rows
20 low ring muscle up transitions
20 ring dips
Stretch 5min
Weightlifting
Snatch balance
3-3-3-3-3
*Technique focus, light and snappy
5 sets
4 power snatch
4 overhead squats
5 sets
4 power cleans
4 jerks
*Build to max. Power snatch and power cleans must be touch and go, no drops. Jerk is any style
Firebreathers
“ADAMBROWN”
2 rounds for time:
24 deadlifts 295/205
24 box jumps 24/20
24 wall balls 20/14
24 bench press 195/135
24 box jumps 24/20
24 wall balls 20/14
24 power cleans 145/100
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Strength
Shoulder press
5-5-5
Push press
3-3-3
Jerk
1-1-1
METCON
For time:
21-15-9
Dumbbell thrusters 50/35
Burpees to a target (6inch above reach)
Accessory work
Shoulders of steel
Reverse fly 3×10
Weightlifting
Power snatch
3-3-3-3-3
Touch and go
Snatch balance
3-3-3-3-3
Gymnastics
30 strict pull ups
Core
Accumulate 2min of:
Plank hold
Skills/strength
The turkish get up (barbell)
Note: If you’re comfortable with the mechanics, build up to your max
METCON
“Core annihilation”
For time:
50-40-30-20-10
Kettlebell swings 70/53
GHD sit ups
Note: This is a high volume of GHD sit ups, scale accordingly
Lite/beginners
For time:
40-30-20-10
Kettlebell swings 53/35
Abmat sit ups
Mobility/Maintenance
10min
*do not skip this*
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
30 clean and jerks 135/95
*In the least amount of sets. Rest as needed between sets. If you can’t chain more than 10 reps, go lighter. This should be a 3 to 5 set workout
Gymnastics
5 sets
1 strict pull ups
2 kipping pull ups
3 butterfly pull ups
Core
30 weighted back extensions
Strength
Deficit deadlifts
5-5-5-5-5
Note: 2inch deficit. Build to max
METCON
8min AMRAP
8 ring dips
50ft db front rack lunges 50/35
Accessory work
DB alternating shoulder press 3×10
Weightlifting
7 sets
1 power snatch + 1 snatch balance
Snatch pulls @110% of 1RM
2-2-2-2
Back squats
3-3-3-3
Gymnastics
5 sets
Max strict pull ups 3sec up, 3sec down
Core
Accumulate 90sec of L-sit hold
