Each for time:
250m swim
Rest 3min
250m swim
Rest 3min
250m swim
Note: Record each 250m separate. We’ll do this again but with 2min rest, then 1min rest and no rest. There will be some interval sprints in between as well. Goal is to build up speed and endurance
Individual or teams of 2
19min AMRAP
21 cals row
15 thrusters 95/65
9 bar facing burpees
Note: You can perform this workout individual or as a team of 2 where you alternate each rounds. Doing this as a team changes the format dramatically. Individual is more about pacing and aerobic capacity. In teams, the intervals will allow for more intensity and turn into an anaerobic capacity. Both versions are good in their own right, just more fun as a team. Male/male, female/female or male/female can team. If opposite sex, just use 2 bars
“TRIFECTA”
May the 4th be with you
Gymnastics
Accumulate 1min of each:
One hand handstand
L-sit hold
Front planche hold
METCON
3 rounds for time:
3 forward roll
4 wall climb
5 strict chest to bar pull ups
6 pistols
Weightlifting
5 sets
3 hang squat snatch
2 overhead squats
1 snatch balance
5 sets
3 hang squat clean
2 front squats
1 push jerk
Note: Technique focus and good form
Firebreathers
“SKYWALKER”
5 rounds for time:
400m sandbag run 70/50
100ft sandbag walking lunges (25ft x4) 70/50
6 sandbag manmaker 70/50
2 rope climbs
Strength/skills
10min EMOM
3 power snatch @50% of 1RM
3 toes to bar
Note: Both movements done in the minute
METCON
For time:
12-9-6
Deadlifts @50% of 1RM
Deficit handstand push ups 6/4
Lite/beginners
For time:
12-9-6
Deadlifts @50% of 1RM
Hand release push ups
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Hip snatch 3×5
Gymnastics
30 pistols
Core
Accumulate 1min of L-sit hold
Strength
Squat cycle week 5 day 2
6 sets
3 front squats
6 back squats
*Bar at 72% of 1RM front squat
METCON
10 rounds for time:
1 strict ring muscle up
30 double unders
Lite/beginners
10 rounds for time:
1 strict pull up
30 single unders
Note: For the muscle up/pull up rep, pick a movement challenging for you. It could be kipping ring muscle up, bar muscle up, strict chest to bar pull up. Again, whatever is challenging for you.
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
3 Hip clean + 3 split jerks
Gymnastics
5 sets
5-10 ring support swing
Core
30 med ball GHD situps
Skills
10min EMOM alt min
2 rope climbs
25ft handstand walk
Note: Challenge yourself, legless rope climbs or add obstacles for the handstand walk if necessary
METCON
20min AMRAP
14/10 cals row or bike
10 shuttle runs 25ft
4 bear crawls 25ft
Note: Everybody will Rx this, BOOM!!
Accessory work
Shoulders of steel
Lateral dumbbell shoulder raises 3×10
Weightlifting
5 sets
3 snatch balance + 3 sot presses
Gymnastics
15 L-sit pull ups
Core
Accumulate 1min of:
Side plank right
Side plank left
Plank
*In that order
