Month: January 2020

“TRIFECTA”

Gymnastics

Technique 15min
Pull ups
Chest to bar pull ups
Kipping/butterfly
Toes to bar and chaining toes to bar
Ring/bar muscle up

Note: Time to get technical. Let’s review good mechanics and performance points.

10min EMOM alt min

2 around the world
1 no jump rope climb

METCON

8min AMRAP

1 wall climb
1 strict toes to bar
2 wall climbs
2 strict toes to bar
3 wall climbs
3 strict toes to bar
…
…

Keep adding one rep of each until you run out of time

Pyro weightlifting
“FORGED BY FIRE” W1D3

Primer
Snatch balance
1-1-1-1-1-1-1

Note: Light and snappy, speed under the bar

Snatch complex
5 sets

1 pause hang snatch
1 hang snatch
1 snatch balance
1 overhead squat

Note: Build to max

Pause dip split jerk
1-1-1-1-1-1-1

Note: 3sec pause at the bottom of the dip

Firebreathers

“THE Q”
Workout 3

For time:

3-6-9-12
Pull ups
Squat cleans 135/95

Directly into

12-9-6-3
Bar muscle ups
Squat cleans 185/125

Timecap: 12min

Berserker challenge
Workout 4

For time:

300 double unders

Note: You can do all single unders or try to get as many double unders as you can mixed with singles up to 300 reps.

METCON

8min AMRAP

1 overhead squat 135/95
1 bar facing burpee
2 overhead squats 135/95
1 bar facing burpees
3 overhead squats 135/95
3 bar facing burpees
…
…

Keep adding one rep of each after each round

Health

Bar at 75/55

Pyro weightlifting
“Forged by Fire” cycle W1D2

Primer
Clean high pulls
3-3-3-3-3

Note: This is part of the warm and act as a skill transfer drill. Light and snappy, build the weight up

Power cleans touch and go
3-3-3-3-3

Build up

Pause catch split jerk (from the rack, 3sec pause)
3-3-3-3-3

Aim for well below your max, around 50%, good mechanics and a solid catch. Build up of fix weight

10min EMOM

1 clean and jerk @65% of 1RM clean and jerk (Squat clean)

Accessory work
Shoulders of steel
Lateral plates raises 3×8

Conditioning
Tabata cals air bike

Gymnastics
30 ring dips (strict or kipping)

Core
Med ball russian twist 5×10

Maintenance/mobility
ROMWOD

Berserker challenge

For time:

50 handstand push ups

Note: If you can’t do 5 to 10 strict handstand push ups, make sure to scale and modify accordingly. Doing 50 kipping handstand push ups while not having the base strength could cause injury

METCON

8min AMRAP

8 single dumbbell step ups 24/20 50/35
8 chest to bar pull ups

Health

Dumbbell step ups 24/20 35/20
Ring rows

Note: Adjust the angle of the ring rows to make it challenging for you

Pyro weightlifting

“Forged by Fire” cycle starts today for 6 weeks. 3 days a week

W1D1

Primer
Snatch grip sot press
5-5-5-5-5

Muscle snatch touch and go
5-5-5-5-5

Power snatch touch and go
3-3-3-3-3

10min EMOM

1 squat snatch at 3 rep max touch and go power snatch weight for today

Then

Immediately into

2min AMRAP
Max front squat at the same weight (from the ground)

Note: For this cycle, it’s important that you perform these sessions under your max capacity. More volume and touch and go cycle will tire you out

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
50 wall balls 20/14 11/10

Gymnastics
30 ring dips

Core
50 hip extensions

Maintenance/mobility
ROMWOD

“DOUBLE FEATURE”

TEAMWOD

Teams of 2

For time:

50-40-30-20-10

Deadlifts 185/125
Knees to elbows
Wall balls 30/20

**Share the reps as needed**

“BURN”

Teams of 2

20min AMRAP

Partner 1
5 hand release push ups
10 abmat situps
15 squats jumps

Partner 2
50 double unders or 75 single unders

Switch every round

“TRIFECTA”

Gymnastics

10min EMOM alt min

1 rope climb
2 handstand push ups

Note: make each movement as challenging as you can for you. If rope climbs are too easy, go legless, no jump or L-sit for example. Handstand push ups can be deficit on plates or paralettes. Same applies if movements are too hard. Scale and modify for YOUR hard

5 rounds for quality:

5 pull ups
10 pistols
15 V-ups

Note: Make pull ups as hard as you can for you. Strict, chest to bar or even go strict chest to bar. False grip ring pull ups would be a great alternative as well.

Pyro weightlifting

Primer
Muscle snatch
1-1-1-1-1

Focus on the pull and a solid turnover

Overhead squats
1-1-1-1-1

Focus on position and stability. Use your heaviest muscle snatch weight from today and go from the ground

Pause snatch
7 sets

3sec pause low hang (below the knees)
3sec pause hang (above knees)
snatch

Build up the weight but focus on technique and good positioning at each pause

Firebreathers

For time:

2k row

then

10 complex of:
1 deadlift 95/65
2 hang squat cleans 95/65
3 front squats 95/65
2 shoulder to overhead 95/65
1 thruster 95/65

then

1 mile run

Note: BOOM!

“CVI”

6 rounds for time:

12/10 cals bike
25ft handstand walk*
12 box jump overs 24/20
25ft dumbbells walking lunges 50/35

*5ft increments

Firebreathers
Handstand walk over an obstacle (25/45/25s plates)

Health

6 rounds for time:

12/10 cals bike
25ft bear crawl
12 step overs 24/20
25ft dumbbells walking lunges 35/20

Accessory work
Shoulders of steel
Arnold press 3×8

Conditioning
Row 5min

Weightlifting
Pendlay row 5×5

Gymnastics
Bottom support swings 3×8

Core
Plank 1min
Side plank 1min each side

Maintenance/mobility
ROMWOD

Strength

4 sets

4 front squats
8 back squats

Note: Fixed weight at 65% or your 1RM front squat

METCON

For time:

120 double unders

then

21-15-9

Row cals
Push ups
Toes to bar

then

120 double unders

Firebreathers
Replace toes to bar for GHD situps

Health
Single unders

Replace toes to bar to knee raises or abmat situps

Pyro weightlifting

Primer

Muscle snatch
1-1-1-1-1

Snatch grip sot press
3-3-3-3-3

Power snatch
3-3-3-3-3

Note: Touch and go

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

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
5min air bike

Weightlifting
Split jerk press 3×5

Gymnastics
Ring support swing 3×8

Core
3 sets
15 hip extensions

Maintenance/mobility
ROMWOD