Skills
10min EMOM alt min
30 double unders
1 strict toe to bar + 1 around the world
Strength (15min)
Shoulder press
3-3-3-3-3
Note: Bar at 75% of 1RM
Maintenance/Mobility
ROMWOD 20min
BURN
10 rounds for time:
10/7cals bike
10 wall balls 20/14
10 kettlebell swing 53/35
1min rest between rounds
Time is when you completed the kettlebell swing on the 10th round
Accessory work
Shoulders of steel
Crossover symmetry x3
Gymnastics
Front planche hold 1min
Core
40 GHD sit ups
Pyromania V is going to be legendary and you definitely don’t want to miss it. Teams of 4, 2 males and 2 females, fitness (scaled) and Firebreathers (Rx) divisions. We have a stadium on the first day, a pool for the second day and a hill on the last day. So far we have over 10 scored workouts. This event is for all of us, yes, absolutely everyone, regardless of your fitness and skill level. This is a challenge, do you have what it takes to form a team, prepare for the event and complete all the workouts to the best of ability? This will require extreme determination, teamwork, discipline, and a mindset ready to face anything. You will be tested on all aspects of fitness. Register at the link below:
https://competitioncorner.net/events/3119
Skills
Every 2min for 10min (5 cycles)
4 strict chest to ring pull ups
4 russian dips
Note: Perform both movements every cycle and yes we just did dips yesterday. No better way to get that muscle up or to get better at it. “THE STANDARD” is coming in 5 weeks
METCON
10min AMRAP
1 power snatch 135/95
1 overhead squat
1 burpee over the bar
2 power snatch 135/95
2 overhead squats 135/95
2 burpees over the bar
…
…
…
Keep adding one rep of each until you run out of time
Health
Bar at 75/55
Note: Burpees are over the bar, not bar facing
Score is total reps completed
Pyro weightlifting W2D1
Primer
Hang clean
3-3-3-3-3
Note: Light and snappy, aim for around 40% of 1RM
Clean and jerks
3-3-3-3-3
Note: Build up, drops allowed but keep the reps close to each other, 10sec top
Clean pulls @110% of 1RM
3-3-3-3
Note: Touch and go only, no drops, not even the last rep
Back squats
3-3-3-3-3
Note: 3sec pause at the bottom
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Row for cals after the workout 5min
Gymnastics
Bottom ring swings 3×8
Core
L-sit hold on plates 1min
Maintenance/Mobility
ROMWOD
