Month: December 2019

Strength/skills/conditioning

10min EMOM alt min

5 hang squat cleans
35 double unders

Note: Aim for approx 50-60% of 1RM for the hang cleans. If you can consistently hit 35 double unders unbroken, go with the zeus rope. If double unders are an issue, work at them, mix singles and doubles

METCON

8min AMRAP

8 plate ground to overhead 45/35
20ft plate overhead walking lunges 45/35

Health
Plate at 35/25

Note: Aim for 8-10 rounds

Pyro weightlifting

Squat snatch
3-3-3-3-3

Snatch pulls @110% of 1RM
3-3-3-3

Front squats
3-3-3-3-3

Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10

Conditioning
150cals row

Weightlifting
Snatch press 5×5

Gymnastics
Front planche hold 2min

Core
Hanging L-sit hold 1min

“If you want to conquer fear, don’t sit home and think about it. Go out and get busy”

The Pyro Berserker challenge starts January 6th
6 weeks
30 tasks, 5 per week
Tasks are a mix of workouts and simple movements. Most of them will be programmed while others can easily be done on your own
If you complete the challenge, you receive an epic exclusive t-shirt and badge plus you get to be fitter and extremely badass

Strength

4 sets, every 90sec

5 back squats @30lbs above your 20RM from 3 weeks ago or about 70% of 1RM

Note: 2 sets of 10 at that weight Wednesday

METCON

For time:

15-12-9

Dumbbells thrusters 50/35
Burpees to target
Chest to bar pull ups

Note: Target is your pull up bar

Health

Dumbbells thrusters at 35/20
Burpees to target
Ring rows

Maintenance/mobility
5min

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
150cals air bike or 10min

Weightlifting
Snatch sot press 5×5

Gymnastics
Front planche hold 2min

Core
3 sets
15 GHD situps
15 hip extension

“DOUBLE FEATURE”

TEAMWOD

Teams of 2 (same or opposite sex)

10min to find:

5RM front squat from the ground

5min rest

42-30-18

Deadlifts 275/185
Deficit handstand push ups 6/4

Health

Deadlifts at 185/125
Hand release push ups

Note: Share the reps as needed

Timecap: 10min

TEAM BURN

Teams of 2 (same or opposite sex)

25min AMRAP

40 cals row (Partner 2 hang on the bar)
40 abmat sit ups (Partner 2 hold plank)
40 med ball cleans 20/14 (Partner 2 hold bottom squat)

Note: One athlete works at a time while the other holds the respective position. You can only accumulate reps while the holding position

“Surround yourself with people that push you to do better. No drama, or negativity. Just higher goals and motivation. Good times and positive energy. No jealousy or hate. Simply bringing out the best in each other”

“TRIFECTA”

Gymnastics

For time:

10 strict muscle ups AFSAP
100ft handstand walk AFSAP
10 strict muscle ups AFSAP

**Every time you break, perform 20sec floor L-sit hold **

Note: This is a fairly advanced session, modify as needed. Aim for doing each movement in approximately 3 to 4 sets. Muscle ups can be strict chest to bar pull ups, strict pull ups or jumping muscle ups. Handstand walk can be inverted shoulder touches or you could use a spotter.

**Heads up, you core may or may not be fried after this**

Pyro weightlifting

10min EMOM

2 power snatch @60% of 1RM

5min rest

10min EMOM

2 clean and jerks @60% of 1RM

Team Firebreathers

Teams of 2:

5 rounds for time:

40/28 cals bike (20/14 each)
20 devils press 50/35 (10 each)
40 wall balls 20/14 11/10 (20 each)

Note: One partner works at a time. The other partner rest. Both partners start at the muster point and must switch there as well. Wall ball target is 1 foot above the regular height.

Skills/strength

Single dumbbell overhead squat
5-5-5-5-5

Note: 5 per side

METCON

For time:

Buy in: 1000m row

Then

5 rounds

10 overhead squats 95/65
10 shuttle runs 30ft

Buy out: 1000m

Maintenance/mobility

1omin

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
50 burpees AFAP

Weightlifting
Clean grip sot press 5×5

Gymnastics
Ring swing 3×10

Core
GHD barbell paddling 3×10

“Embarrassment is the cost of entry. If you aren’t willing to look like a foolish beginner, you’ll never become a gracefull master”

Strength

E2M8M (4 sets)

5 back squats @ Monday’s weight (10-20lb above max 20RM)

METCON

For time:

50/35 cals bike
50 wall balls 20/14
200 double unders

Health

Wall balls 14/10
200 single unders

Pyro weightlifting W4D2

5 sets
5 hang squat clean + 1 jerk

Clean high pulls @80% of 1RM
3-3-3-3

Back squats
5-5-5-5-5

Note: All sets above 50% of 1RM

Accessory work
Shoulders of steel
Barbell shoulder press 5×5

Conditioning
21-15-9
Barbell thrusters
Ring rows

Weightlifting
Split jerk press 3×5

Gymnastics
10 L-pull ups

Core
30 GHD situps
30 hip extensions

“Whether you think you can or you think you can’t, you’re right”

Strength

Bench press
5-5-3-3-3-1-1-1-1

Note: Build to max

METCON

For time:

30 box jump overs 24/20
30 dumbbells clean and jerks 50/35
30 box jump overs 24/20

Health

Box at 20inch
Dumbbells at 35/20

Pyro weightlifting

Squat snatch
5-5-5-5-5

Note: Drop allowed

Snatch pulls @110% of 1RM
2-2-2-2

Note: No drops

Front squats
5-5-5-5-5

Note: Each set above 50% of 1RM front squat

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
60 cals row

Weightlifting
Pendlay row 3×5

Gymnastics
20 low ring muscle ups

Core
3 sets
15 GHD situps
15 hip extensions