Skills/technique
Handstand push ups and kipping handstand push ups
Ring dips and kipping ring dips
METCON
“J.T.”
For time:
21-15-9
Handstand push ups
Ring dips
Push ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
Health
Box handstand pushups
Banded ring dips
Push ups or knee push ups
Finisher
30 weighted strict pull ups 20/14
BURN
10 rounds for time:
10 kettlebell swings 53/35
10 burpees
10 wall balls 20/14
Accessory work
Shoulder of steel
Arnold press 3×8
Conditioning
100 double unders in few sets as possible
Weightlifting
Pendlay rows 5×5
Gymnastics
15 L-pullups
Core
GHD barbell paddling 30 reps
Strength/skills
5 rounds not for time:
4 back squats
50 double unders
Note: Aim for 10-20lbs heavier than your widowmaker weight from last week. Fixed weight across all 5 rounds. If you can’t perform double unders, just work at getting better.
Pyro weightlifting
Power snatch
1-1-1-1-1-1-1
Note: This is not a PR day, work under your max
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
1-1-1-1-1-1-1
Note: Heavy single, no more than 90% of your max
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
Tabata bike cals
Weightlifting
Hip snatch 3×5
light and snappy
Gymnastics
Rope pulls 3xmax
Core
Planche hold 3min
METCON
For time:
30/24 cals bike
then
21-15-9
Sumo deadlift high pulls 95/65
Knees to elbows
then
30 overhead squats 95/65
Health
Bar at 75/55
Abmat situps
Midline
3 rounds not for time:
15 GHD situps
15 hip extensions
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
10min rowing moderate pace
Weightlifting
Snatch sot press 5×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
“DOUBLE FEATURE”
Teamwod
Teams of 4 (M,M, F,F)
10min to find 1RM hang snatch
Note: Males and females works at the same time
2min rest
12min AMRAP
Cals bike
6 synchronized burpees over the wall 48/40
12 partner deadlifts 365/255
Note: One athlete works at a time on the bike while the other rest. Male and female switch after every rounds
Score is total weight for the hang snatch plus cals and reps completed.
Team BURN
Teams of 4 (M,M,F,F)
For time:
500 wall balls 20/14
500 cals row
Note: Break all the reps as needed. Only one male and one female works at a time while the other rest.
“TRIFECTA”
Gymnastics
Accumulate 1min of:
1min false grip hang
1min bottom ring support
1min ring support
METCON
For time:
5 rounds for time:
3 wall walks
6 inverted burpees
Weightlifting
5 sets
3 overhead squats
Note: First rep snatch balance
Push press
3-3-3-3
Jerk
3-3-3-3
Firebreathers
“BLAKE”
4 rounds for time:
100ft walking lunges with 45/35 plates overhead
30 box jumps 24/20
20 wall balls 20/14
10 handstand push ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Strength
Widowmaker
20RM back squat
Note: If you’re not sure what weight to go with, aim for approximately 50% of your 1RM. We will be testing this again before new year’s and after as well.
METCON
5 rounds for time:
10 toes to bar
10 alternating dumbbell snatch 50/35
Firebreathers
Dumbbell at 70/50
Health
Abmat situps
Dumbbell at 35/20
Accessory work
Shoulders of steel
Alternating dumbbells press 3×8
Conditioning
50 burpees to target 1ft above reach
Weightlifting
Snatch grip sot press 3×5
Gymnastics
L-sit hold 1min
Core
15 strict toes to bar
Skills/strength
10min to find 1RM barbell turkish get up
METCON
For time:
12-9-6
Bodyweight bench press
Bar muscle ups
Health
Aim for approx 60% bodyweight bench press
Strict pull ups
Timecap: 8min
Pyro weightlifting
5 sets
3 power cleans + 1 jerk
*drops allowed
Clean pulls @110% of 1RM
Front squats
3-3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
2min AMRAP wall balls 30/20
Weightlifiting
Snatch grip press 5×5
Gymnastics
Front planche hold 1min
Core
3 rounds
15 GHD sit ups
15 hip extensions
“R.I.P. legs”
Strength
E3M15M (5 sets)
3 front squats
6 back squats
*All sets at 50% of 1RM front squat
Note: Perform
METCON
5min AMRAP
Burpees over the box 24/20
*Perpendicular to the box
BURN
20min AMRAP
14/12 cals row
200ft shuttle runs (8x25ft)
100ft walking lunges (4x25ft)
Note: 5ft = 1 reps. 40 reps for the shuttle runs and 20 reps for the lunges. Each round is 74 reps for mens and 72 for womens.
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata air bike cals
Weightlifting
Pendlay row 5×5
Gymnastics
30 inverted shoulder taps
Core
10 around the world
Skills
E2M10M alt min
1 pegboard/Rope climb
25ft handstand walk
METCON
“GHOST RIDER”
3 rounds for time:
5 deadlifts 315/225
7 dumbbells thrusters 50/35
9 dumbbells step overs 50/35 24/20
12 handstand push ups
15 cals bike
18 wall balls 20/14 11/10
36 double unders
Health
3 rounds for time:
5 deadlifts 225/155
7 dumbbells thrusters 35/20
9 dumbbells step overs 35/20 20
12 hand release push ups
15 cals bike
18 wall balls 14/10
36 single unders
Pyro weightlifting
5 sets
3 power snatch + 1 overhead squats
Note: Drops allowed. Overhead squat on your last rep only
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
3-3-3-3-3
60/65/70/75/80% or 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
5 rounds
10 cals row 1:1 work rest ratio
Weightlifting
Hip cleans 5×5
Gymnastics
Front planche hold 1min
Core
50 back extensions
Skills
Kipping ring dips
Kipping and butterfly pull ups
Strength
Weighted pull ups
3-3-2-2-2-1-1-1-1
Weighted ring dips
3-3-2-2-2-1-1-1-1
Note: Build to max
Finisher
“BASIC”
For time:
21-15-9
Push ups
V-ups
Squats
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 rounds
10 cals bike 1:1 work/rest ratio
Weightlifting
Hip snatch 5×5
Gymnastics
20 pistols
Core
50 GHD situps
