Strength
Widowmaker
20RM back squat
Note: If you’re not sure what weight to go with, aim for approximately 50% of your 1RM. We will be testing this again before new year’s and after as well.
METCON
5 rounds for time:
10 toes to bar
10 alternating dumbbell snatch 50/35
Firebreathers
Dumbbell at 70/50
Health
Abmat situps
Dumbbell at 35/20
Accessory work
Shoulders of steel
Alternating dumbbells press 3×8
Conditioning
50 burpees to target 1ft above reach
Weightlifting
Snatch grip sot press 3×5
Gymnastics
L-sit hold 1min
Core
15 strict toes to bar
Skills/strength
10min to find 1RM barbell turkish get up
METCON
For time:
12-9-6
Bodyweight bench press
Bar muscle ups
Health
Aim for approx 60% bodyweight bench press
Strict pull ups
Timecap: 8min
Pyro weightlifting
5 sets
3 power cleans + 1 jerk
*drops allowed
Clean pulls @110% of 1RM
Front squats
3-3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
2min AMRAP wall balls 30/20
Weightlifiting
Snatch grip press 5×5
Gymnastics
Front planche hold 1min
Core
3 rounds
15 GHD sit ups
15 hip extensions
“R.I.P. legs”
Strength
E3M15M (5 sets)
3 front squats
6 back squats
*All sets at 50% of 1RM front squat
Note: Perform
METCON
5min AMRAP
Burpees over the box 24/20
*Perpendicular to the box
BURN
20min AMRAP
14/12 cals row
200ft shuttle runs (8x25ft)
100ft walking lunges (4x25ft)
Note: 5ft = 1 reps. 40 reps for the shuttle runs and 20 reps for the lunges. Each round is 74 reps for mens and 72 for womens.
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata air bike cals
Weightlifting
Pendlay row 5×5
Gymnastics
30 inverted shoulder taps
Core
10 around the world
Skills
E2M10M alt min
1 pegboard/Rope climb
25ft handstand walk
METCON
“GHOST RIDER”
3 rounds for time:
5 deadlifts 315/225
7 dumbbells thrusters 50/35
9 dumbbells step overs 50/35 24/20
12 handstand push ups
15 cals bike
18 wall balls 20/14 11/10
36 double unders
Health
3 rounds for time:
5 deadlifts 225/155
7 dumbbells thrusters 35/20
9 dumbbells step overs 35/20 20
12 hand release push ups
15 cals bike
18 wall balls 14/10
36 single unders
Pyro weightlifting
5 sets
3 power snatch + 1 overhead squats
Note: Drops allowed. Overhead squat on your last rep only
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
3-3-3-3-3
60/65/70/75/80% or 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
5 rounds
10 cals row 1:1 work rest ratio
Weightlifting
Hip cleans 5×5
Gymnastics
Front planche hold 1min
Core
50 back extensions
Skills
Kipping ring dips
Kipping and butterfly pull ups
Strength
Weighted pull ups
3-3-2-2-2-1-1-1-1
Weighted ring dips
3-3-2-2-2-1-1-1-1
Note: Build to max
Finisher
“BASIC”
For time:
21-15-9
Push ups
V-ups
Squats
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 rounds
10 cals bike 1:1 work/rest ratio
Weightlifting
Hip snatch 5×5
Gymnastics
20 pistols
Core
50 GHD situps
“DOUBLE FEATURE”
TEAMWOD
“TANGO AND CASH”
Teams of 2
10 rounds for time:
14/12 cals row
7 strict handstand push ups
1 legless rope climbs
Note: Only one athlete work at a time. The other athlete rest. Alternate each round. 5 rounds each.
TEAM BURN
20min AMRAP
400m tethered run
21 partner wall balls 20/14
15 synchronized abmat sit ups
9 synchronized burpee over the box 24/20
“TRIFECTA”
Gymnastics
Skills
E2M10M
Bar complex
1 strict toe to bar
2 toes to bar
3 knees to elbows
1 bar muscle up
METCON
5 rounds for time:
10 pistols
25ft handstand walk
Pyro weightlifting
Overhead squats
5-5-5-5
*First rep snatch balance
Push press
5-5-5-5
Jerk
5-5-5-5
Note: All sets are build up. Lots of volume so adjust your sets accordingly.
Firebreathers
“FRANity”
For time:
21-15-9
Thrusters 95/65
Pull ups
**Whenever you break the thrusters, perform 5 bar facing burpees. Whenever you break at the pull ups, perform 5 burpees to the pull up bar.
Note: If you’ve done FRAN unbroken before or your time is sub 6min Rx, add 10lbs on the thrusters and perform chest to bar pull ups
Coach note: BOOM!
Pyro 20.6
On a continuous running clock up to 15min:
Part 1
0-9min
21 cals row
15 box jump overs 24/20
9 c2b pull ups
21 cals row
15 box jump overs 24/20
9 bar muscle ups
21 cals row
15 box jump overs 24/20
9 ring muscle ups
Directly into
Part 1
9-15min
1RM snatch
Note: if you haven’t completed all the reps in part 1, move on to part 2 at 9min. If you completed all the reps before 9min, you can go directly into part 2
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata cals bike
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Ring support hold 1min
Core
Hanging L-sit hold
Check this link out for weightlifting lift ratio calculator:
Technique/skills
30 pvc pipe split jerks
Strength
Jerk
2-2-2-2-2-2-2
Note:Build up. From the rack
Finisher
Tabata wall balls 20/14
Pyro weightlifting
Power cleans
5-5-5-5-5
*Drops allowed
Clean pulls @110% of 1RM
2-2-2-2
*Touch and go only, no drops
Back squats
5-5-5-5-5
Note: Build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
Reverse tabata air bike for cals
Weightlifting
Clean grip sot press 3×5
Gymnastics
10 slow negative muscle ups
Core
10 around the world
“PIGGY BACK” (Comptrain)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches 50/35
12 Lateral Burpees Over Dumbbell
12 Shuttle Run 30ft
Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds
BURN
10 rounds for time:
15 cals bike
10 squats
15 cals row
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
50 med ball cleans 20/14
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
Planche hold 3min
