METCON
“AGOQ 2020 workout 1”
6min AMRAP
8 thrusters 115/85
50 double unders
Health
Thrusters 75/55
Single unders
Strength
Shoulder press
5-5-5-5-5
*Fixed weight at 70% of 1RM
Note: This is not a typo, today we’re doing the strength after the METCON. Take that into consideration, you will most likely need to go under 70% but aim for that
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Weightlifting
Bulgarian split squats 3×5 (per side)
Gymnastics
False grip hang 1min
Core
15 strict toes to bar
Maintenance/Mobility
ROMWOD
“SPT2349”
For time:
15/12 cals row
50 wall balls 20/14
25 GHD situps
15/12 cals row
50 toes to bar
25 push ups
15/12 cals row
50 chest to bar pull ups
25 hanstand push ups
15/12 cals row
Pyro weightlifting W4D2
Primer
Hip clean
3-3-3-3-3
Clean and jerk
5-5-5-5-5
*Build up, drop allowed
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
*Fixed weight
Back squats
3-3-3-3-3
*Build up
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 barbell thrusters 45/35
Weightlifting
Snatch sot press 5×5
Gymnastics
Front planche hold 1min
Core
3 sets
15 GHD sit ups
15 hip extensions
Maintenance/Mobility
ROMWOD
“A dream written down with a date becomes a goal.
A goal broken down into steps becomes a plan.
A plan backed by action becomes reality”
BOOM!
Strength
Deadlifts
5-5-5-5-5 @70% of 1RM
*Fixed weight
METCON
5 rounds for time:
6 rushes 25ft
12 kettlebell snatch 50/35 (6 per side)
Firebreathers
KB at 70/53
Health
KB at 35/18
BURN
6 rounds for time:
21 box jump overs 24/20
15 cals bike
9 V-ups
1min rest between rounds
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Hip cleans 5×5
Gymnastics
Handstand walk practice 5min
Core
Plank hold 1min
Side plank hold 1min each side
Maintenance/Mobility
ROMWOD
“In the midst of chaos, there is opportunity”
Skills
The clean and jerk
Barbell cycling
METCON
For time:
“GRACE”
30 clean and jerks 135/95
2min rest
60 bar facing burpees
Health
95/65
Note: GRACE is a classic benchmark. Time to test where you’re at. Even though there is 60 bar facing burpees after, don’t hold anything back. This is meant to be a short and intense workout, target time is 5 to 10min. 6 reps per min will give you 5min.
Maintenance/Mobility
ROMWOD
Pyro weightlifting W4D1
Primer
Snatch drop
3-3-3-3-3
*Light and snappy
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Note: Build up for each
Snatch pulls @110% of 1RM
3-3-3-3
*Fixed weight
Front squats
3-3-3-3-3
*Build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
1mile run
Weightlifting
Bodyweight bench press 5×5
Gymnastics
30 false grip ring rows
Core
Hip extensions 3×15
Strength W4D1
Back squats
5-5-5-5-5 @70% of 1RM
METCON
5 rounds
2min AMRAP
15/12 cals row
50ft handstand walk (25ft lengths)
Max double unders
1min rest
Note: 5ft = 1 rep. Must be 5ft increments
Health
Bear crawls
Max single unders
Note: Scale accordingly, if 50ft is too much, just do 25ft, 15ft or whatever works for you
FLOATER WOD
**Starting today, we’ll be posting a swimming “floater” workout weekly, every Sunday each week leading to Canwest and Pyromania. The workouts will be on beyond the whiteboard on Sundays. Post your times there
For time:
25m swim
50m swim
75m swim
100m swim
125m swim
150m swim
Work/rest ratio 1:1
If you swim 25m in 30sec. Rest 30sec after. Swim 50m in 54sec, rest 54sec and so on
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata air bike
Weightlifting
Snatch sot press 5×5
Gymnastics
Front planche hold 1min
Core
50 GHD situps
Maintenance/Mobility
ROMWOD
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
10min to find:
5RM hang squat clean
Immediately into:
10min AMRAP
3 sync wall climbs
9 squat cleans 155/105 (share as needed)
Accumulate 30sec L-sit on plates (share as needed)
Score is hang squat cleans + reps
BURN
“300”
For time:
50cals row
50 wall balls 20/14
50cals bike
50 burpees over the box 24/20
50 kettlebell swings 53/35
50 walking lunges 20/14
“TRIFECTA”
Gymnastics
10min EMOM alt min
8 paralettes shoot through
2 skin the cat
METCON
For time:
21-15-9
False grip ring rows
Ring dips
V-ups
Pyro weightlifting W3D3
Primer
Split jerk press
3-3-3-3-3
*Build up but this is meant to be lighter. Aim for approx 40% of 1RM clean and jerk
Clean and jerk
1-1-1-1-1-1-1 (7)
*Build up
**Squat cleans only, no power cleans
Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
*Fixed weight
Back squats
2-2-2-2-2
*Build up
Firebreathers
“THE SEVEN”
7 rounds for time:
7 handstand push ups
7 thrusters 135/95
7 knees to elbows
7 deadlifts 245/175
7 burpees
7 kettlebell swings 70/53
7 pull ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Skills/Technique (20min)
Pull ups
Chest to bar pull ups
Kipping pull ups
Butterfly pull ups
Bar muscle ups
Ring muscle ups
Not for time:
30 ring muscle ups
Note: Pick something hard for you. Pull ups, chest to bar, bar or ring muscle ups. If you’re consistent with your muscle ups, go strict or go for the least amount of sets to complete 30 reps. This will force you to do more unbroken. This will build confidence and capacity. Remember that if you can’t perform 5 to 10 strict pull ups, you should build your base strength and avoid kipping
Strength (20min)
Deadlifts
1-1-1-1-1-1-1 @85% of 1RM
Note: All 7 sets at fixed weight. Aim for 85% of your most recent max. Not your max from 5yrs ago when you were on your prime
Accessory work
Shoulders of steel
Ring lateral in/outs 5×5
Conditioning
5 rounds at moderate pace
20/14 cals bike
50 double unders
Weightlifting
Bulgarian split squats 3×8
Gymnastics
Front planche hold 1min
Core
15 strict toes to bar
Maintenance/Mobility
ROMWOD
Skills/technique
The power snatch
Snatch barbell cycling
METCON
“ISABEL”
For time:
30 power snatch 135/95
Health
95/65
2min rest
then
60 bar facing burpees
Score is “ISABEL” on its own and total time to complete both parts, rest included
Note: This workout has 2 parts but don’t hold anything back for “ISABEL”
Pyro weightlifting W3D2
5 sets
1 snatch balance + 2 overhead squats
Note: Aim for 40/45/50/55/60% of 1RM snatch
5 sets
Clean and jerk complex
1 clean high pull
2 hang squat cleans
1 jerk
Note: Aim for 50/55/60/65/70% of 1RM clean and jerk
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Row 5min EZ pace
Gymnastics
30 low ring muscle ups transitions
Core
Plank hold 2min
Maintenance/Mobility
ROMWOD
Pyromania V registration link:
https://competitioncorner.net/events/3119
Strength
Back squats
1-1-1-1-1-1 (85% of 1RM)
METCON
5 rounds for time:
12 wall balls 20/14
9 chest to bar pull ups
50ft dumbbells walking lunges 50/35
Health
12 wall balls 14/10
9 ring rows
50ft dumbbell walking lunges 50/35 (single dumbbell)
Time intent: 10-13min
BURN
“FORTITUDE”
30min EMOM alt min
15/12 cals row
15 burpees
Note: If you can’t before all the reps within the timeframe, just do your max.
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
5min EZ air bike
Weightlifting
Dumbbell bent over row 3×10 per side
Gymnastics
Handstand practice 10min
Maintenance/Mobility
ROMWOD
