Month: June 2019

Gymnastics EMOM alt min

1min 3 muscle ups or pull ups
1min 3 deficit handstand push ups or handstand practice

Note: Scale as needed, one is a gymnastics pull and the other is a push

METCON

Rx
For time:

100 double unders
400m run
10 pull ups
80 double unders
400m run
10 pull ups
60 double unders
10 pull ups
400m run
40 double unders
10 pull ups
400m run
20 double unders
10 pull ups

Firebreathers
Same but with chest to bar pull ups

Lite
Same but with single unders and ring rows

Pyro Weightlifting
Clean and jerk complex
5 sets

1 hip clean
1 hang clean
1 clean
1 push jerk
1 split jerk

Clean pulls @110% of today’s complex
3-3-3-3-3

Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8

Weightlifting
Snatch push press 3×5

Gymanstics
90sec of Front planche hold

Core
25 GHD sit ups
25 toes to bar

FL1

“TRIPLE TAKE”
Reversed

For time:

50 burpees
50 wall balls
50 cals row

FL2

Pyro mile run

Skills/strength

Hip snatch

1-1-1-1-1-1-1

Note: Technique focus, speed under the bar. If technique is good, build up to max

METCON

Rx

17min AMRAP

40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 95/65
20 wall balls 20/14
30 snatch 135/95
10 wall balls 20/14
Max snatch 155/105

Firebreathers

17min AMRAP

40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 135/95
20 wall balls 20/14
30 snatch 165/115
10 wall balls 20/14
Max snatch 205/135

Lite

17min AMRAP

40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 75/55
20 wall balls 20/14
30 snatch 75/55
10 wall balls 20/14
Max snatch 75/55

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Snatch sots press 3×5

Gymnastics
10 wall climbs

Core
L-sit hold 90sec

“DOUBLE FEATURE”

Team wod

“TOTAL ANNIHILATION”

Teams of 3

For time:
Part A)

3 legless rope climbs (total)
20 pistols (each)
20 sync squats
3 legless rope climbs (total)
20 strict handstand push ups (each)
20 sync squats
3 legless rope climbs (total)
20 strict handstand push ups (each)
20 sync squats
3 legless rope climbs (total)
20 pistols (each)
20 sync squats
3 legless rope climbs (total)

Part B)
Directly into
200ft handstand walk (25ft lengths, one partner at a time)

Part C)
Relay, one partner works at a time:

50 double unders
12 devils press 50/35
9 dumbbells step overs 50/35 24/20
6 thrusters 50/35
25ft front rack lunges 50/35

BURN

5 rounds for time:

400m run
42 double unders
21 cals row
15 V-ups
9 burpees

METCON

5 rounds for time:

10 bench press 185/125
10 chest to bar pull ups
10 thrusters 135/95

Lite/beginners

5 rounds for time:

10 bench press 135/95
10 chest to bar pull ups
10 thrusters 95/65

Note: For this workout, if you can’t perform 5 to 10 push ups on your toes, do push ups instead of bench press

Finisher

Tabata sit ups
or
Tabata GHD sit ups

Accessory work
Shoulders of steel
Crossover symmetry movements x3

Weightlifting
5 rounds
1 shoulder press
2 push press
3 jerks

Gymnastics
5 rounds of max rope pulls

Core
50 med ball Russian twists

Test

20min to fin 1RM front squat

METCON

“Game over man, GAME OVER!”

For time:

100 wall balls 20/14

Note: Burpee EMOM. Start with 1 burpee, perform as many wall balls as you can in the minute, then perform 2 burpees. Continue to add 1 burpee every minute. The workout stop when you reached 100 wall balls. If you can no longer perform any wall balls in the minute, it’s game over!

Lite/beginners

For time:

100 wall balls 20/14

Note: No burpee EMOM

Weightlifting

Clean and jerk

5-5-3-3-3-1-1-1-1

Note: Build up to max

Clean high pulls @80% of 1RM
5-5-5

Note: Touch and go

Accessory work
Arnold press 5×8

Weightlifting
Clean sots press 3×5

Gymnastics
Practice handstand walk for 5min

Core
Plank hold 2min

Skills/Gymnastics

15min EMOM alt min

1min skin the cat
1min lower from inverted hang
1min candle sticks

Note: Perform 2 to 5 reps of each per min, scale as needed

METCON

Rx
For time:

3 pegboard ascents
35 zeus rope double unders
2 pegboard ascents
35 zeus rope double unders
1 pegboard ascent
35 zeus rope double unders

Scaled option
For time:

3 rope climbs
35 double unders
2 rope climbs
35 double unders
1 rope climb
35 double unders

BURN

12min AMRAP
1mile run
Max row meters
at 12min, go right into:
8min AMRAP
800m run
Max row meters
at 20min, go right into:
4min AMRAP
400m run
Max row meters

Note: No rest between the AMRAPs

Goal is to get as far as you can on the rower every rounds. Faster you run, the more distance you get on the rower

Accessory work
Shoulders of steel
Alternating dumbbell press 3×10 (10 per side)

Weightlifting
Snatch sots press 3×5

Gymnastics
Accumulate 1min of front planche

Core
3 rounds
15 GHD sit ups
15 back extensions

Test

20min to find 1RM clean

Note: From the ground, any style, power or squat, whatever will get you the heaviest load

METCON

5min AMRAP

1 hang squat clean
1 shoulder to overhead
2 hang squat clean
2 shoulder to overhead
3 hang squat clean
3 shoulder to overhead
4 hang squat clean
4 shoulder to overhead

Keep adding 1 rep of each until 5min

Rx 95/65
Lite/beginners 75/55
Score is total reps

Accessory work
Shoulders of steel
Dumbbell lateral raises 3×8

Weightlifting
Hang power snatch 3×10

Gymnastics
30 false grip ring row

Core
20 strict knees to elbows