Skills/conditioning
10min EMOM alternating
15/12 cals row
30 double unders
*For added challenge, use a Zeus rope
METCON
For time:
10-1
Thrusters 95/65
1-10
Chest to bar pull ups
Accessory work
Shoulders steel
Dumbbells lateral raises 3×8
Weightlifting
30 snatch 135/95
*In the least amount of sets. Rest as needed between sets. If you can’t chain more than 10 reps, go lighter. This should be a 3 to 5 set workout
Gymnastics
5 sets
3 leg raises
2 L- pull ups
Core
Accumulate 90sec of:
Front planche hold
Strength
Back squats
5-5-5-5-5
*3sec pause at the bottom
METCON
For time:
50 wall balls 20/14
40 burpees
30 box jumps 30/24
20 handstand push ups
10 strict weighted pull ups 20/14
Accessory work
Shoulders of steel
Dumbbell bicep curl to press 3×10
Weightlifting
Power cleans + push jerk
3-3-3-3
Clean pulls @110% of 1RM
2-2-2-2
Front squats
3-3-3-3
Gymnastics
10 strict knees to elbows
10 strict toes to bar
10 strict pull ups
Core
50 GHD sit ups
50 back extensions
For time:
100m row
250m row
1000m row
5000m row
Test each of those time domains
Note: Don’t worry, we’ll test the 500m some other time as well
Join us Monday February 4th for our intermediate/Advanced gymnastics clinic from 7 to 9pm. Lead by a national level gymnast athlete and coach, we will cover how to spot, the beat swing, kipping pull ups, butterfly pull ups, toes to bar, handstand walk/push ups, rope climbs, bar/ring muscle ups and more. The movements and skills covered are more advanced by nature but don’t let that prevent you from coming even if you’ve not there yet. Beginners are more than welcome. Regardless where you’re at, you will improve and learn new skills. This is free for all unlimited members, 25$ for punch cards, limited and non-members. You can register for the class on Rhinofit. See you then
“Pyro Super Bowl”
Teams of 3
4 rounds
5min AMRAP
21 bench press 185/125
15 dumbbells step ups 24/20 50/35
9 forward+backward shuttle runs 25ft
1min rest between rounds
Share the work as needed, one athlete works at a time. Continue where you left off
Score is total reps competed for all 4 rounds
“TRIFECTA”
Gymnastics
Accumulate 1min of:
Front planche
Skills
Chaining toes to bar
E2M10M (5 sets)
1 strict toe to bar
2 kipping toes to bar
2 kipping pull ups (no butterfly)
1 bar muscle up
METCON
5 rounds for time:
12 false grip ring rows
8 inverted burpees
6 over the kettlebell L-sits
Weightlifting
“COMPLEXITATED”
5 sets
3 snatch grip deadlifts
3 hang snatch
3 overhead squats
5 sets
3 clean grip deadlifts
3 hang clean
3 split jerks
Note: Build to max
Firebreathers
“ELIZABETH”
For time:
21-15-9
Squat cleans 135/95
Ring dips
Strength
Deadlifts
5-5-3-3-3-1-1-1-1
Note: For this format, aim for max load across all sets
METCON
3 rounds for time:
21/15 cals row
15 hand release push ups
9 strict pull ups
Accessory work
Shoulders of steel
Dumbells shoulder press 3×10
Weightlifting
Power cleans
2-2-2-2-2
Push jerk
2-2-2-2-2
Gymnastics
100ft handstand walk
Core
50 back extensions
