Technique/skills
Clean and jerk technique review/practice
E2M10M
5 clean and jerk @50% of 1RM
Note: Clean and jerks are touch and go, no drops
“THE HANGOVER”
5 rounds for time:
500m row
20 wall balls 20/14
10 burpees over the box 24/20
Accessory work
Shoulders of stell
Crossover symmetry 3 movements
Weightlifting
Sot press 3×5
Gymnastics
10 wall climbs
Core
3 rounds
15 GHD sit ups
15 hip extensions
“TEAMWORK”
Lite: Come to Pyro between 11am and 2pm
Scaled: Come to Pyro cheer your fellow friends competing
Rx: Come to Pyro to hang out with your fellow friends and cheer them out when they compete. Judge one heat
Firebreathers: Come hangout with us all day, help us out with equipment, judge a few heats, get some free coffee and come to Citizen after Pyromania
Note: This workout requires a lot of teamwork, to be a team player and be part of a team. The good news is that all of you can Rx it or Firebreathers
Coach note: BOOM!
METCON
For time:
3000m row
60cals bike
30 shuttle runs 25ft
60 alternating dumbbell snatch 50/35
30 dumbbell squats 50/35
Timecap: 25min
Firebreathers
Dumbbell at 70/50
Lite
Dumbbell at 35/20
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
20 pvc pipe snatch
Note: Treat each rep as if you’re going for a 1RM
Gymnastics
Butterfly pull ups practice 5min
Core
30 V-ups
Strength
E2M10M
5 tempo back squats
Fixed weight at 60% of 1RM
METCON
3 rounds for time:
42 double unders
21 toes to bar
15 push ups on dumbbells 50/35
9 hang dumbbells squat cleans 50/35
Lite
Single unders
Push ups
Dumbbells at 35/20
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Weightlifting
Hip cleans 3×5
Gymnastics
Front planche hold 1min
Core
30 GHD sit ups
30 back extensions
“SMYKOWSKI”
For time:
6000m run
60 burpee pull ups
**If you have a weight vest, wear it**
U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.
BURN
5 rounds for reps:
2min cals row
2min cals bike
2min rest
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Overhead squats 7×1 (10sec bottom)
Gymnastics
30 diamond push ups
Core
Accumulate 1min of L-sit hold
Strength
Jerk
5-5-3-3-3-1-1-1-1
55/60/65/70/75/80/85/90/95% of 1RM jerk
METCON
3 rounds for time:
15 box jumps over 24/20
9 dumbbells step overs 24/20 50/35
6 devil’s press 50/35
Lite
Dumbbells 35/20
PYRO WEIGHTLIFTING
Snatch complex
5 sets
1 power snatch
1 snatch
1 hang snatch
1 overhead squat
Note: Build to max
Snatch pulls @ your max load for the complex
3-3-3-3
Front squats
3-3-3-3-3
Note: From the ground, build to max
Accessory work
Conditioning
1 mile run
Skills
100 double unders
Weightlifting x Gymnastics
5 sets
5 front squats
5 strict toes to bar
Core
30 slow hip extensions
“3 headed monster”
25min AMRAP
Run 400m
50ft handstand walk
5 hang squat cleans 185/125
Firebreathers
10ft increments for the handstand walk
225/155
Lite
50ft bear crawl
95/65
Accessory work
Shoulders of steel
Lateral plates raises 3×10
Weightlifting
No dip split jerk 3×5
Gymnastics
30 pistols
Core
30 GHD sit ups
“DOUBLE FEATURE”
TEAMWOD
Teams of 3
For time:
3 rounds each:
25 double unders
100ft shuttle run (50ftx2)
3 rounds each:
12 kettlebell snatch 53/35 (6 per side)
100ft shuttle run (50ftx2)
3 rounds each:
10 single arm dumbbell thrusters 50/35
100ft shuttle run (50ftx2)
2 athletes (1 athlete rest)
100ft synchronized overhead single arm walking lunges 50/35 53/35
Timecap: 12min
Then
5min AMRAP
Cals row
Thrusters 120/80
Share as needed. 1 athlete row, 1 athlete does thrusters, 1 athlete rest. Athletes must advance the bar forward every 10 reps on the thrusters
BURN
5 rounds for time:
400m sandbag hill run 70/50
25 sandbag squats 70/50
“TRIFECTA”
Gymnastics
Front planche practice 10min
Ring/bar muscle up practice
or
Pull ups/kipping/butterfly practice 10min
METCON
5 rounds for time:
1 complex
of
1 strict knee to elbow
2 knees to elbows
3 pull ups
1 bar muscle up
10 pistols
Weightlifting
5 sets
1 power snatch
5 overhead squats
5 sets
3 front squats
6 back squats
40/45/50/55/60% of 1RM back squat
Firebreathers
“SANTIAGO”
7 rounds for time:
18 dumbbells hang squat cleans 35/20
18 pull ups
10 power cleans 135/95
10 handstand push ups
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.
For time:
1 rope climb
50 double unders
15 tire flips
25 wall balls 20/14 10/9
50ft plate farmers carry 45/35
2 rope climbs
50 double unders
15 tire flips
25 wall balls 20/14 11/10
50ft plates farmers carry 45/35
3 rope climbs
50 double unders
15 tire flips
25 wall balls 20/14 12/11
50ft plates farmers carry 45/35
Timecap: 20min
Firebreathers
pegboard ascents
Zeus rope double unders
Lite
Rope pulls
Tire deadlifts
Wall balls 20/14 10/9 across
Plates farmers carry 35/25
Accessory work
Shoulders of steel
Dumbbells lateral raises 3×8
Weightlifting
Snatch press 3×5
Gymnastics
30 shoulder taps
Core
30 slow hip extensions
