METCON
Rx
“CHIPPER CITY”
100 cals row
25 kettlebell snatch right 53/35
50 wall balls 20/14
25 burpee chest to bar pull up
50 wall balls 20/14
25 kettlebell snatch left 53/35
100 cals row
Firebreathers: If you have weight vest, wear it
Lite
75 cals row
25 alternating dumbbell snatch 35/20
50 wall balls 14/10
25 burpees
50 wall balls 14/10
25 alternating dumbbell snatch 35/20
75 cals row
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Clean high pulls 3×5
Gymnastics
Front planche 1min
Core
3 rounds
15 GHD situps
15 hip extensions
Skills/conditioning
10min EMOM alt min
1min 1 pegboard ascent or 1 rope climb
1min 20ft handstand walk or 30sec handstand hold
METCON
For time:
12-9-6-3
Snatch ladder
Rx 95/65 135/95 155/105 165/115
Firebreathers 135/95 165/115 185/125 205/135
Lite 75/55 95/65 105/75 115/85
Timecap: 8min
Pyro weightlifting
Hang squat cleans (no drops)
5-5-5-5-5
Clean pulls @110% of 1RM clean and jerk (no drops)
3-3-3-3
Back squats
3-3-3-3-3
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Weightlifting
Snatch push press 3×5
Gymnastics
30 pistols
Core
30 V-ups
METCON
“ACHILLES”
For time:
700 double unders
Every 3min, perform
1 round of “CINDY”
5 pull ups
10 push ups
15 squats
Firebreathers
1000 double unders
Lite
700 single unders
Every 3min, perform
5 ring rows
10 knee push ups
15 squats
BURN
For time:
50-40-30-20-10
Kettlebell swings 53/35
15 burpee box jump overs 24/20
Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10
Weightlifting
Hip snatch 5×5
Gymnastics
30 strict ring dips
Core
Front planche hold 1min
Strength
Split jerk
5-5-3-3-3-1-1-1-1
Note: Technique focus or build up to max
METCON
Rx/Firebreathers
8min AMRAP
14/12 cals row
10 single arm dumbbell overhead squat 50/35 (5 per side)
Lite
8min AMRAP
14/12 cals row
10 single arm dumbbell squat 35/25 (5 per side)
Weightlifting
Hang squat snatch (no drops)
5-5-5-5-5
Snatch pulls@110% of 1RM snatch (no drops)
3-3-3-3
Front squat
3-3-3-3-3
Note: Fixed weight at 65% of 1RM front squat. Go from the ground if you can.
Accessory work
Shoulder of steel
Plates lateral raises 3×10
Weightlifting
Snatch sots press 3×5
Core
L-sit hold 1min
Strength
Front squats
3-3-3-3-3
5sec pause at the bottom
Note: Focus on form, depth and quality
METCON
“CORERONATION”
For time:
150 toes to bar
**Every time you break, perform 5 deadlifts**
Rx 315/225
Firebreathers 365/255
Lite 100 knee raises, 225/155
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch 5×3
3sec pause at hang, 3sec pause at the catch
Gymnastics
Handstand walk 100ft
Core
50 GHD situps
“DOUBLE FEATURE”
TEAM WOD
Teams of 2
For time:
800m run
30 power snatch 135/95
15 synchronized bar facing burpees
400m run
30 clean and jerks 135/95
15 synchronized bar facing burpees
200m run
30 thrusters 135/95
15 synchronized bar facing burpees
Note: Run together, share the power snatch, clean and jerks and thrusters as needed
Lite: Bar at 95/65
BURN
For time:
50-40-30-20-10
Row cals
Situps
Wall balls 20/14
“TRIFECTA”
Gymnastics
12min EMOM alt min
1min 2 pull overs
1min 2 rope climbs or 1 legless starting seated on the ground
1min 8 pistols
METCON
5 rounds for time:
3 wall climbs
6 inverted burpees
Weightlifting
Snatch
5@50%
5@55%
3@60%
3@65%
1@70%
1@75%
1@80%
Clean and jerk
5@50%
5@55%
3@60%
3@65%
1@70%
1@75%
1@80%
Firebreathers
“MEADOWS”
Rx/Firebreathers
For time:
20 ring muscle-ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 ring handstand push-ups
35 ring rows
40 ring push-ups
Advanced
For time:
20 ring or bar muscle-ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 strict handstand push-ups hands on dumbbells
35 ring rows
40 ring push-ups
Lite
For time:
20 pull ups
25 negative toes to bar
30 push ups
35 ring rows
40 dips (on boxes)
U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan. He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.
METCON
Every 3min for 30min (10 cycles)
Rx
2 strict chest to bar pull ups or bar muscle ups
3 bench press @75% bodyweight
4 deadlifts @125% bodyweight
Firebreathers
2 ring muscle ups or strict ring muscle ups
3 bench press @bodyweight
4 deadlifts @150% bodyweight
Lite
2 strict banded pull ups or pull ups
3 bench press @50% bodyweight
4 deadlifts @bodyweight
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Conditioning
50 air bike
Gymnastics
30 low ring muscle up transitions
Core
1min of hanging L-sit hold
Strength
Back squat (5sec pause at bottom)
3-3-3-3-3
Note: Range of motion focus and building strength below parallel. If you can’t clearly back squat below parallel, keep it light and work on depth
METCON
Rx
5 rounds for time:
20 toes to bar
20ft handstand walk (5ft increments)
Firebreathers
5 rounds for time:
20 toes to bar
40ft handstand walk (20ft increments)
Lite
5 rounds for time:
20 knee raises
40ft bear crawl
Pyro weightlifting
5 sets
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat
Note: Technique focus and keep it light or build up to max
Snatch pulls @110% of today’s complex
3-3-3-3-3
Accessory work
Skills
100 double unders for time
Weightlifting
Snatch grip sots press 5×5
Gymnastics
100ft handstand walk
Core
30 GHD situps
30 hip extensions
Strength/skills
Hip clean
1-1-1-1-1-1-1
METCON
7min AMRAP
1 power clean
1 burpee over the bar
2 power cleans
2 burpees over the bar
3
3
…
…
Keep adding one rep of each until you run out of time
Weight on the bar
Lite: 1/2 bodyweight
Rx: 3/4 bodyweight
Firebreathers: Bodyweight
BURN
24min AMRAP
21 cals row
18 box jump overs 24/20
15 sit ups
12 push ups
Accessory work
Shoulders of steel
Lateral raises with plates 3×8
Weightlifting
Split jerk stance press 3×8
Gymnastics
Front planche 1min
Core
L-sit 1min
