Weightlifting 4Horsemen Wave1 Week4 3 rounds Squat Supersets of A,B,C,D,E (30min) A: Bulgarian Split Squat (3×6(each side) @2/1.5pood KB) B: Back Squat ((7+,9+,11+)@(75%,70%,65%)) C: Hanging Leg raises (3×10) https://youtu.be/KBLz0IkKAX0 D: Bike (3×15 Cal ) E: 90 Second Rest (3x90sec) Metcon Metcon (AMRAP – Reps) AMRAP 10 10 Snatches 135/95 10 Snatches 155/105 10 Snatches 185/125…

Gymnastics Metcon (No Measure) Handstand Walk Progression (10min) Metcon Metcon (Time) For time, 5 rounds of 60 second L-sit hold (accumulate) 30 Cal row (28min)

Weightlifting 4Horsemen Wave1 Week4 3 Shoulder Press Supersets of A,B,C,D,E (30min) A: Single arm Landmine Press (3×10(each arm)@95/65) B: Shoulder Press ((5+,7+9+)@(80%,75%,70%)) C: GHD Med-Ball Press  (3×10@20/14#) https://youtu.be/m-wACEVAhFU D: Row (3x15Cal ) E: 90 Second Rest (3x90sec rest) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 25 HSPU 50-calorie row 100 overhead squats 50…

Weightlifting 4Horsemen Wave1 Week4 3 Deadlift supersets of A,B,C,D,E (30min) A: DB Power Clean (3×10@50#/35#) B: Deadlift ((4+,5+,7+)@(85%,80%,75%)) C: Plank (3x60sec hold) D: Double Under (3×100) E: 90 Second Rest (3×90 second rest) Metcon Metcon (AMRAP – Reps) AMRAP 10 3 Burpee Box jump over 24/20″ 3 Deadlift 225/155 6 Burpee Box Jump over 6…

Gymnastics Metcon (No Measure) EMOM 16 Min 0,4,8,12 – 4 Bar Kips Min 1,5,9,13 – 5 YTW @2.5# or 5# plates on each hand Min 2,6,10,14 – Box Jump to Low catch and 4 Ring dips Min 3,7,11,15 – 2 Peekaboo swings or 4 Toe to rings Metcon Metcon (Time) For time, 60 Situps 50…

Strongman Farmer’s Carry (4x100m Carry@body weight) (25min) Metcon Metcon (AMRAP – Reps) For total reps Tabata Push-ups Tabata Squats Tabata Pull-ups Tabata Sit-ups (16min)

Metcon Paul Pena (7 Rounds for time) 7 Rounds each for time: 100m Sprint 19 Kettlebell Swings, 2 pood 10 Burpee Box Jumps, 24″ Rest 3-Minutes In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010. To learn more about Paul Pena click here (45min)

Weightlifting 4Horsemen Wave1 Week3 3 Squat Supersets with A,B,C,D,E (30min) A: Bulgarian Split Squat (3×8(L/R each)@50/35 DB/KBs) B: Back Squat ((4+,5+,7+)@(85%,80%,75%)) C: Barbell Rollout (3×10) https://youtu.be/s_elM3ciI8g D: Row (3x15cal) E: 90 Second Rest (3×90) Metcon Metcon (AMRAP – Reps) AMRAP 7 2 Bar MU 4 TGU 50/35 (2 on each side) 6 Ring Push-ups 2…

Weightlifting 4Horsemen Wave1 Week3 3 Shoulder Press Supersets with A,B,C,D,E (30min) A: Pendlay Row (3×10@135/95) B: Shoulder Press ((4+,5+,7+)@(85%,80%,75%)) C: Back Extension (3×10) https://youtu.be/xMyFXMZ6Ch0 D: Double Under (3×100) E: 90 Second Rest (3×1) Metcon Metcon (4 Rounds for reps) On a 15-minute clock, for max reps each round: From 0:00-3:00, row 500 meters then do…

Gymnastics Metcon (No Measure) EMOM 8 – Min 0,2,4,6 – 4 MUT with box or 4RR+4RD – Min 1,3,5,7 – 1 MU attempt or 2 Jump MU from a box **If you have 1 RX ring dip, do MUTs, if you don’t do 4Ring Rows and 4 Ring dips Scale1. Muscle-Up Transition on Low Rings…