“TRIFECTA”
Gymnastics
Warm up
5 rounds
5 V-ups to alligator roll
12min EMOM alt min
9 false grip ring row
7 low ring muscle up transitions
5 ring dips*
*Go strict ring dips if you can
12min EMOM alt min
4 around the world (2 per side alternating)
2 pull overs
2 perfect bar muscle ups
*If your bar muscle ups aren’t perfect, find a scale or modify to make it perfect
Weightlifting
Muscle snatch
3-3-3-3
Power snatch
2-2-2-2
Snatch balance
1-1-1-1
Firebreathers
“ABBATE”
For time:
1 mile run
21 clean and jerks 155/105
800m run
21 clean and jerks 155/105
1 mile run
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Strength
A) Squat cycle week 3 day 2
5 sets
4 front squats
8 back squats
Bar at 63% of 1RM front squat
B) Power cleans @ same weight of the squat cycle
3-3-3-3-3
METCON
2 rounds
As many reps as possible of:
1min cals row
30sec rest
1min cals bike
30sec rest
1min strict pull ups
30sec rest
1min bodyweight bench press
30sec rest
Accessory work
Shoulders of steel
Kettlebell shoulder press 3×8
Weightlifting
Muscle snatch 3×5
Gymnastics
30 low rings muscle up transitions
Core
60 GHD situps
METCON
For time:
200m run
20 devil’s press 50/35
20 box jump overs 24/20
200m run
20 dumbbells hang squat cleans 50/35
20 handstand push ups
200m run
20 dumbbells shoulder to overhead 50/35
20 toes to bar
200m run
20 dumbbell snatch 50/35
20 burpee over the box 24/20
200m run
Accessory work
Shoulders of steel
Lateral dumbbells raises 3×8
Weightlifting
Snatch balance + pause bottom squat 3×5
Gymnastics
Pistol practice 5min
Core
Accumulate 1min of ring support L-sit hold
Skills
The front planche
METCON
Rx
3 rounds for time:
20 walking lunges
30 wall balls 20/14
40 double unders
Note: Perform 10 triple unders within the 40 double unders
Legendary
3 rounds for time:
20 walking lunges
30 wall balls 20/14
40 triple unders
Lite/beginners
20 walking lunges
30 wall balls 20/14
40 single unders
Accessory work
Shoulder of steel
Crossover symmetry 3 movements
Weightlifting
Pause dip split jerks 3×5
Gymnastics
5min practice of handstand
Core
Accumulate 2min of front planche hold
Strength
Squat cycle week 3 day 1
5 sets
4 front squats
8 back squats
Weight at 68%
METCON
3 rounds for time:
12 dumbbell turkish get ups left 50/35
12 dumbbell turkish get ups right 50/35
3 legless rope climbs
Scaled
3 rounds for time:
12 dumbbell turkish get ups left 35/25
12 dumbbell turkish get ups right 35/25
3 rope climbs
Lite/beginners
3 rounds for time:
12 dumbbell turkish get ups left 25/15
12 dumbbell turkish get ups right 25/15
3 rope climbs 1/2
Accessory work
Shoulders of steel
Alternating dumbbell press 3×10
Weightlifting
Muscle snatch 3-3-3
Gymnastics
Bottom dip swing 3×8
Core
Hanging L-sit hold 3xmax
For time:
Swim 750m
Strength
E2M10M (5 sets)
1 power clean
1 hang squat clean
1 jerk
1 split jerk
Note: Build to max
METCON
For time:
40 dumbbells power cleans 50/35
40 push ups on dumbbells 50/35
40 dumbbells box step overs 50/35 24/20
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
5 PVC snatch balance + 5 sot presses
Gymnastics
Tempo ring dips 3sec down, 3 sec up
5×3
Core
Tabata GHD sit ups (Ouchy!)
Teams of 3
18min AMRAP
Partner 1 and 2:
6 deadlifts 225/155
12 bar facing burpees
24 wall balls 20/14
1 athlete works at a time, share the reps as needed
Partner 3
Run 400m
Athletes rotate on the run
Score is total reps completed. Unfortunately, the run doesn’t count for anything but must be completed by all athletes
Lite/beginners
6 deadlifts 155/105
12 bar facing burpees
24 wall balls 14/10
“TRIFECTA”
Gymnastics
15min EMOM alt min
Min 1: Standing rope slides
Min 2: No jump rope climbs
Min 3: 10 ring support swings
METCON
1-10
V-ups
Note: Alligator roll between each set
Weightlifting
Power snatch
5-5-3-3-3-1-1-1-1
Snatch balance
1-1-1-1-1
Note: Weight at max power snatch for the day
Snatch pulls @max power snatch for the day
3-3-3-3 touch and go
Firebreathers
“PAUL”
5 rounds for time:
50 double unders
35 knees to elbows
20 yards overhead walk 185/125
Note: 20 yards = 60 feet (2×30 feet)
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
