Hello Pyromanians, join us this Friday, November 23rd for a day of skiing/snowboarding at Sunshine. Full day or half day and then meet for a couple refreshments and food. Coach Andrew has been with us for 2 years and will be leaving soon. This would be a great time to come hangout and say goodbye. If you’re planning on coming, just send us a quick email so we can coordinate a meeting place. A few of us are taking off nice and early Friday morning at 0730.
See you then
“GATOR”
8 rounds for time:
5 front squats 185/125
26 ring push ups
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
Accessory work
Shoulders of steel
Alternating dumbell shoulder press 3×10
Weightlifting
“GRACE”
30 clean and jerks barbell only
*Aim for unbroken. Start at low hang, below the knees
Gymnastics
30 strict pull ups
Core
L-sit hold on plates 3xmax
“Super chipper”
For time:
25cals bike
25 box jumps 24/20
25 chest to bar pull ups
25 kettlebell swings 79/53
25 knees to elbows
25 burpees over the box 24/20
25cals row
Weightlifting W4D1
Power snatch
5×3 touch and go
Snatch grip deadlifts
3×3 touch and go
Front squats
5×3
Accessory work
Crossover symmetry
3 sets of 3 exercises of your choice
Weightlifting
Barbell “ISABEL”
*Aim for unbroken. Each rep start at low hang (below the knees)
Gymnastics
Not for time:
30 pistols
Core
3 rounds for time:
10 GHD sit ups
10 back extensions
Conditioning
5 rounds of 20sec of work, 1:40 rest
25ft shuttle sprints
Note: This is a speed, power and agility conditioner. Each 20sec a max effort. Get as many shuttle runs as you can. You must touch the ground past the line
METCON
2018 Wodapalooza team qualifier workout 8
For time:
60 deadlifts 135/95
45 overhead squats 135/95
30 shoulder to overhead 135/95
Intermediate: 115/85
Scaled: 95/65
Accessory work
Shoulder of steel
Dumbells superset 3×8 each
Lateral raises
Front raises
Press
Weightlifting
Pvc pipe complex
3 sets
5 snatch pulls
5 hang power snatch
5 snatch balance
Gymnastics
Accumulate 2min inverted
*Use a wall or free standing
Core
3 rounds not for time:
10 GHD situps
5 strict toes to bar
Team of 2 (male/male, female/female or male/female)
15min AMRAP
PT1
Row cals
PT2
60 double unders
10 devil’s press 50/35
*You can only switch after a full round*
Then
Immediately into 10min to find:
5 rep max hang clean (power or squat)
*Must start with an empty bar*
Score is total cals on the row plus reps for the AMRAP (70 reps per rounds) plus heaviest 5RM for both partners combined
Example: 300cals + 10 rounds (700 reps) + 500 (2x225lbs) = 1500
Note: This might get spicy!
“TRIFECTA”
Gymnastics
Accumulate
1min of false grip hang
1min of bottom dip
1min of ring support
30 low ring muscles up
METCON
Death by
V-up
Weightlifting W3D3
Complex city
Snatch complex
5 sets
1 snatch pull
1 hang power snatch
1 snatch
1 overhead squat
Clean and jerk complex
5 sets
1 clean pull
1 hang power clean
1 clean
1 jerk
Firebreathers
“ROY”
5 rounds for time:
15 deadlifts 225/155
20 box jumps 24/20
25 pull ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Skills
Handstand walk practice
10min
*Go inverted, hand releases on the wall, use a spotter or even add obstacles. Work at where you’re at
Strength
E3M12M (4 sets)
7 front squats
Then immediately into
13 back squats (same weight)
40/45/50/55% of 1RM front squat
METCON
8min AMRAP
8 dumbell overhead squat right 50/35
8 toes to bar
8 dumbell overhead squat left 50/35
8 knees to elbows
Accessory work
Skills
Double unders 5min
Weightlifting
Snatch grip barbell sots press 3×5
Gymnastics
Strict pull ups 3×3
3sec hold at bottom and top each rep
Core
Weighted back extensions 3×10
METCON
Wodapalooza team qualifier workout 9
4 rounds for reps:
3min AMRAP
60 double unders
16 dumbbells box step overs 24/20 50/35
Max bar facing burpees
1min rest between
Score is total burpees for all 4 rounds combined
Intermediate: 35/20 for dumbells
Lite/beginners: Single unders, step ups (no dumbells)
Weightlifting W3D2
5 sets
1 power clean + 2 jerks
Clean pulls @110% of 1RM clean and jerk
4×3 (drops allowed)
Back squats
5×1 5sec pause at bottom
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting (barbell cycling)
Hang power clean and jerk (barbell only) 3×10
Gymnastics
Negative strict handstand push ups 5sec down then explode up
5×3
Core
GHD situps
3×15 each set as fast as possible
30sec rest between sets
Shoulder press
5×1
Push press
5×1
Jerk
5×1
Maintenance/Mobility
ROMWOD 10min
Accessory work
Shoulders of steel
Dumbells lat raises 3×10
Dumbells shoulder press 3×10
Weightlifting
Pvc split jerks 3×5 3sec pause at catch
Gymnastics
Strict knees to elbows 3×8
Core
L-sit hold on plates 3xmax
Strength
Deadlifts double overhand deficit 2inch
7×1
METCON (blackout 4)
6min AMRAP
8 dumbell snatch alt 59/35
8 box jump overs 24/20
Weightlifting W3D1
5 sets
1 power snatch + 1 overhead squat
Snatch pulls @110% of 1RM
4×3 touch and go
Front squats
5×1 5sec at bottom
Accessory work
Shoulders of steel
Crossover symmetry
3 exercises of your choice
Weightlifting
Pvc snatch grip sots press 3×10
Gymnastics
Strict pull ups 3×10
Strict handstand push ups 3×5
Core
GHD barbell bench press 3×10
