In a 5-min window:
40m Farmers carry (line to line) (2 / 1.5)
C / I: 600m run
M: 400m run
3 min straddle stretch
90 seconds per side pigeon stretch
In between each position 30 second downward facing dog
Min 1: 30 second ring support hold
Min 2: 10 strict ring dips
Min 3: Rest
Min 4: 5 strict HSPU
Min 5: 30 second HS Hold
Min 6: Rest
C: 20 second hold / 8 ring dips / 1 strict HSPU
M: Support hold with foot on box / box ring dips / Box HSPU
Chest to Bar Pull-Ups
Time cap: 15 minutes
C: 30-20-10 Pistol to box or with rear toe touch / Pull-ups
M: 20-15-10 Reps / Bulgarian split squat or Pistol to box / Ring Rows
Gymnastics intent – We’re continuing to build on our progressions. There’s built-in rest here to allow you to challenge yourself and give you a chance to recover between the segments.
Metcon intent: The rep range is designed to help you go in larger sets. There’s no right number of breaks, but if you do break, keep it quick and stay under the bar or rings without walking away. On the pistols, choose the appropriate progression that allows you to reach proper depth and correct position.
E2MOM for 8 rds.
2 Pause Front Squats
3 sec pause in bottom position
Build to heavy double
5 DT Complex (1 DL, 1 PC, 1 SJ)
3 DT Complex
1 DT Complex
Cap 20 minutes
Skills/Make-Ups/Open Gym (0900-1030)
NO GYMNASTICS WORKSHOP TODAY!
In 15 minutes
Rope Climb Skills – 31 Heroes Prep!
With a partner, alternate 20 rope climbs
Intensity – Double Rope climb alternating
Consistency – Rope Climb singles
Mechanics – Rope stand-up no legs to 1′ above standing reach
10 Toes to Bar
20 American KBS
50 Double Unders
200M weighted carry – KB, DB, or DBall – Athlete’s choice
3 Rounds – NFT
1 min weighted plank, Rest as needed
Bench Press / Pendlay Rows
Rest 3 minutes after each Bench set.
During 3 minutes, complete a Pendlay Row set.
Building weight in Bench Press over the course of the 5 rounds. Have fun!
AMRAP 12 Minutes
15 Strict HSPU
8 Strict Ring Muscle Up
10 Strict HSPU
6 Strict Muscle Up
5 Strict HSPU
4 Strict Muscle Ups
C: Box HSPU strict, Chest-to-Ring Pull-Ups
M: Seated L-Sit Press (on the heavier side), Planked Dumbbell Rows – R & L.
We’re working on pressing and pushing in the same plane to even out some imbalances. Please help your fellow athletes meet the standard on the ring rows (perfect hollow body position and chest to rings)
The metcon is designed to be a grinder. Choose a weight that challenges you to smaller rep ranges but remember to always focus on perfect form.
Power Snatch Technique
E2MOM for 7 Rounds
1 Hang Snatch Pull
1 Snatch Pull
1 Power Snatch
Build over all 7 rounds to a heavy complex.
10 OHS (185 / 135)
15 UB Wall Balls (20/14 – 10/9′)
15 alternating DB Snatch (70/50)
Rest 3 minutes
C: OHS (155/105), 50/35 DB Snatch
M: OHS (95/65), 10UB WB to 10/9, 35/25 DB Snatch
Today is a progression on our previous snatch work. If you’re feeling good, build to a heavy on the complex. Coaches will be watching for a press out on the Power Snatch. If they see it, they’ll suggest you drop weight to hit the complex correctly.
This week’s IWT is a variation of lower body movements. Choose a weight that allows you to hit the OHS unbroken. Squat snatching the first rep is allowed. Take advantage of the rest to bring your breathing rate down.
Every 5 mins for 8 rounds, complete:
Pure old-fashioned work capacity. Each round should get faster than the previous round. For example, if round one takes you four minutes, round 2 could take 3:50, round. 3 should take 3:40, etc. Make your last round your fastest!
EMOM 16 Minutes
Min 1: 10 Strict Chin Ups
Min 2: 10 Supermans (2 sec pause)
Min 3: 10 Strict TTB
Min 4: REST
C: 8 ring rows, 5 strict TTB
M: 5 chin-up negatives, 5-10 KTE
AMRAP 5 Minutes
10 Hang Power Cleans (155/105)
30 Double Unders
C: Hang PC (115/85), 20 seconds double under practice
M: Hang PC (95/65), 30 bounding single under
Today’s gymnastics work builds on the good work you did last week. If you can hit the numbers you hit last week, try and push for one more rep each minute.
The metcon is fast. Choose a barbell weight you can hang onto for all 10 reps UB for the first few rounds. Remember to stay smooth on the jump rope work. This workout doesn’t have time for you to mentally beat yourself.
Pause Back Squat
6 sets of 3 reps
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 85%
Pause 3 seconds at bottom position of each rep
Rest 2:00 between sets
Percentages based off 3RM FS
EMOM 16 mins
Station 1: 15/12 Cals AB
Station 2: 10 burpee box jumps (30/24)
Station 3: 15 DB Thrusters (50/35)
Station 4: Rest
Athletes can start at any station – must take rest after on 4th minute (i.e.: go burpee box jump, thruster, AB, rest)
C: 12/10 Cal AB, 8 burpee box jumps (30/24), 12 DB thrusters (50/35)
M: 10/7 Cal AB, 6 box jumps (24/20), 10 DB thrusters (35/25)
An EMOM like this is about building capacity and confidence. Try and push yourself in the latter half of the workout. You’ll be surprised how much strength can be derived by mentally deciding to complete the work. Have fun!