“LIFE ISNT ABOUT FINDING YOURSELF. LIFE IS ABOUT CREATING YOURSELF”
“TRIFECTA”
Gymnastics
5 rounds with a partner work/rest (From “the gymnastics course”)
One round is 3 sets of:
1 tuck up
1 pike up
1 russian push up
METCON
With a partner, for quality, alternate each round
5 rounds
1 strict muscle up or strict pull up (use your partner for spotting if required)
10 pistols (go weighted or use assistance as needed)
20ft handstand walk (add obstacles or use your partner for spotting if required)
Pyro weightlifting W6D3 (last day of this cycle)
New weightlifting cycle starts Tuesday January 7th. We have 2 weeks between now and then and we’ll use that time to reset and work on technique.
“Forged by Fire” (6 weeks, 3/week)
This cycle will be barbell cycling focus. Lots of touch and go, complexes with varied quick rest periods. This will develop our ability to accelerate rep rate and recovery between sets. Loads will be lighter and we should aim for the typical classic benchmark loads like 135/95 used for “GRACE”, “ISABEL” or 155/105 for “DT” for example. We’ll be doing ladders as well
Clean
1-1-1-1-1-1-1
Jerk
1-1-1-1-1-1-1
Firebreathers
“12 days of Christmas”
1 devil’s press 50/35
2 db thrusters 50/35
3 db step overs 24/20 50/35
4 20ft rushes
5 V-ups
6 shoulder to overhead 135/95
7 burpees to target (6inch above reach)
8 toes to bar
9 hang power cleans 135/95
10 wall balls 11/10 20/14
11 wall climbs
12 front squats 135/95
Firebreathers
Replace barbell for dumbbells and all dumbbells movements at 70/50
Note: A rush is basically a burpee into a shuttle run. Each rep starts on the ground, chest and thighs touching, stand up and run
Coach corner: This might be the naughtiest “12 days of Christmas” we’ve programmed
