Strength
E2M10M (5 sets)
5 front squats
Fixed weight at 65% of 1RM
METCON
“GET A GRIP”
5 rounds for reps:
2min Amrap
8 dumbbells burpee deadlifts 50/35
8 dumbbells step overs 50/35 24/20
Max handstand push ups
Rest 2min between rounds
Firebreathers
Strict handstand push ups
Lite
Dumbbells at 35/20
Push ups
PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1
Power snatch
2-2-2-2-2
Snatch
3-3-3-3-3
Back squats
10-10-10
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
No dip split jerk 5×5
Gymnastics
Front planche practice 5min
Core
Planck hold 2min
Primer/Skills
Front planche practice 5min
“HANSEN”
5 rounds for time:
30 kettlebell swings 70/53
30 burpees
30 GHD situps
Lite
Kettlebell swings 53/35
Situps
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
BURN
TABATA BURN
Tabata double unders
Tabata cals bike
Tabata cals row
Tabata wall balls 20/14
1min rest between movements
**Tabata is 20sec of work with 10sec rest for 8 cycles (4min). Complete a full 8 cycles before moving to the next movement. Score is total reps across all tabatas combined
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Weightlifting
Hip muscle snatch 5×5
Gymnastics
Rope pulls 3×8
Core
Hip extensions 3×15
Skills
10min on bar/ring muscle ups
METCON
For time:
1600m run
800m row
200 double unders
100 walking lunges
50 push ups
25/20 cals bike
Firebreathers
Zeus rope double unders
Ring push ups
Lite
Single unders
Knee push ups
PYRO WEIGHTLIFTING
Start with an empty bar, build up to a max snatch, when you fail your snatch, build up to a max clean and jerk. Male add 10lbs after each successful lifts, female add 5lbs.
Front squats (5sec pause at the bottom)
3-3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 5×5
Gymnastics
Accumulate 2min of handstand hold
Core
Accumulate 1min of L-sit hold
Primer/skills
Accumulate 1min of front planche hold
or
30 reps of a front planche progression exercise
Strength
Push press
5-5-3-3-3-1-1-1-1
55/60/65/70/75/80/85/90/95% of 1RM push press
METCON
For time:
10-1
Thrusters 95/65
1-10
Chest to bar pull ups
Lite
Thrusters 75/55
Banded pull ups or ring rows
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Weightlifting
10 sets
1 hip snatch + 1 sot press
Gymnastics
Accumulate 1min of ring support hold
Core
15 strict toes to bar
“DOUBLE FEATURE”
TEAMWOD
Teams of 3
“GOING BIG”
Max snatch
3 attempts each only
10min cap
METCON
“GET AFTER IT”
8min AMRAP
10 box jump overs 24/20
10 power cleans 135/95
Max cals Ski erg
**Team Members can switch their movements throughout the event but can only switch after completing the 10 reps of the movement they are on
Lite
Step overs 24/20
Power cleans 95/65
BURN
45min AMRAP
800m run
40 double unders
20 wall balls 20/14
10 burpees over the wall 48/40
Note: This might leave a mark
“TRIFECTA”
Gymnastics
Primer
Free standing handstand hold
Skills/conditioning
Handstand walk
5 + 5
10 + 10
15 + 15
20 + 20
Firebreathers
3ft wide strip, pivot to come back
For beginners, just work and your handstand walk development
METCON
10min EMOM
1min complex 1 strict toes to bar, 1 kipping toes to bar, 1 chest to bar pull up, 1 bar muscle up
1min complex 1 candle stick to pistol to kick into handstand to forward roll into pistol
Pyro weightlifting
Hip snatch
3-3-3-3-3
Note: Light and snappy, keep the weight around 50% of 1RM for all 5 sets
Snatch/ground to overhead ladder
For time:
12-10-8-6-4-2
75/55 95/65 115/85 135/95 155/105 165/115
**Any style
Scale the ladder accordingly. Time intent: Approx 3min
Firebreathers
“RYAN”
5 rounds for time:
7 ring muscle ups
21 burpees to target
**Each burpee terminates with a jump one foot above max standing reach
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
or
“TYLER”
5 rounds for time:
7 ring muscle ups
21 sumo deadlift high pulls 95/65
Lite
Strict pull ups for ring muscle ups
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
Strength/skills
10min EMOM
1min 1 pegboard ascent, legless rope climb or rope climb
1min 1 triple long jump
METCON
12min AMRAP
5 deadlifts 225/155
10 toes to bar
50ft walking lunges with plate overhead 45/25
Firebreathers 275/185
Lite 155/105, knee raises, walking lunges
Accessory work
Skills
Tabata zeus rope double unders
Weightlifting
Snatch sots press 3×5
Gymnastics
Front planche 1min
Core
3 sets
15 GHD situps
15 hip extensions
Strength
Shoulder press
5-5-5-5-5
40/45/55/60/65%
METCON
For time:
21-15-9
Hang power cleans 135/95
Ring dips
Firebreathers strict ring dips + rings above reach
Lite 95/65, push ups
PYRO WEIGHTLIFTING
Primer
Push press
3-3-3-3-3
Note: light and snappy, 50 to 60% of 1RM push press
Power clean and jerk (drops allowed)
2-2-2-2-2
65/70/75/80/85% of 1RM
Clean pulls @110% of 1RM clean and jerk (no drops)
3-3-3-3
Back squats
3-3-3-3-3
60/65/70/75/80% of 1RM
Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10
Weightlifting
Hip cleans 3×5
Gymnastics
Ring support swings 3×10
Max hold front planche between sets
Core
Hanging L-sit hold 4xmax
METCON
For time:
100 bodyweight back squats
**Every time you break, perform 50 double unders
Firebreathers 120% bodyweight, 75 double unders
Lite 75% bodyweight, single unders
BURN
5 rounds for time:
400m run
**Hold plank for the amount of time it took for the run
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Weightlifting
30 overhead squats
Gymnastics
30 perfect jumping bar muscle ups
Core
L-sit hold 1min
“HOMEOSTASIS DISRUPTION”
ho·me·o·sta·sis
/hōmēəˈstāsəs/
noun
the tendency toward a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes.
dis·rup·tion
/disˈrəpSH(ə)n/
noun
disturbance or problems which interrupt an event, activity, or process.
5 rounds
3min AMRAP
25/20 cals row
25 burpees over the rower
Max dumbbells thrusters 50/35
3min rest between rounds
Score is total reps completed for all 5 rounds
Lite:
20/15 cals row
15 burpees
Dumbbells at 35/20
PYRO WEIGHTLIFTING
Primer
Snatch push press
3-3-3-3-3
Snatch
2-2-2-2-2
65/70/75/80/85% of 1RM
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
3-3-3-3-3
60/65/70/75/80% of 1RM
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Barbell only split jerks 5×5
Gymnastics
10min practice on handstand pivots
Core
30 dumbbells GHD sit ups
