**BRING A FRIEND FOR FREE DAY**
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
5 rounds for time:
50/35 cals bike (share as needed)
20 synchronized toes to bar or synchronized GHD situps
10 synchronized burpees over the wall 48/40
Team BURN
Teams of 2
20min AMRAP
400m run
100/70 cals row
60 wall balls 24/20
Note: Run together, share the reps as needed
Pyromania V registration is going full swing. Get your team together and sign up asap. Teams of 4, (M,M,F,F), Fitness (scaled) and Firebreathers (Rx) divisions. At least 8 scored events. We have multiple outside venues planned and you will be tested in all aspects of fitness. We have a stadium at Shouldice park for day one. Pool for day two and a massive hill for day 3. Plus add all the workouts at Pyro. It’s gonna be epic. 350$ per team. Register here:
https://competitioncorner.net/events/3119
There are no excuses, just do it!! BOOM!
“TRIFECTA”
Gymnastics
10min EMOM
1 strict toes to bar
2 around the world
3 kipping toes to bar
6min AMRAP
4 rope pull ups
6 pistols
8 V-ups
Pyro weightlifting
“FORGED BY FIRE” W4D3
Primer
Overhead squats
3-3-3-3-3
5 sets
1 snatch
3 positions snatch (low hang, hang, high hang)
Snatch complex
5 sets
1 snatch
1 hang snatch
1 snatch balance
1 overhead squat
Note: Make sure to train below your maxes. Focus on technique and good position
Firebreathers
“60/20”
20min AMRAP
For time:
60 double unders
20 deadlifts 155/105
60 double unders
20 hang power cleans 155/105
60 double unders
20 front squats 155/105
60 double unders
20 bar facing burpees
60 double unders
20 handstand push ups
60 double unders
20 ring muscle ups
