Month: February 2020

Berserker challenge
Week 6 (final week)

1 rep max dumbbell ground to overhead

Note: You can perform the lift however you’d like. Clean and jerk or snatch. For the lift to count, you must be able to lift with both the left and right arm independently.

“MJOLNIR”

In Norse mythology, Mjölnir is the hammer of Thor, the Norse god associated with thunder. Mjölnir is depicted in Norse mythology as one of the most fearsome and powerful weapons in existence, capable of leveling mountains.

For time:

40-30-20-10

Alternating dumbbell snatch 70/50
15 burpees over the box 24/20

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
5min row

Weightlifting
Snatch grip sot press 5×5

Gymnastics
Front planche hold 1min

Core
50 GHD sit ups

Maintenance/Mobility
ROMWOD

“TRIFECTA”

Gymnastics

E2M10M alt min

10 hanging scissor kicks (on a rope)
2 wall climbs

METCON

5 rounds for time:

1 pegboard ascent
8 handstand push ups
8 box jumps 24/20

Pyro weightlifting
“FORGED BY FIRE” W5D3

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

E2M30M

0-10
5 hang squat snatch
10-20
5 hang power cleans
20-30
5 jerks

Note: Pick a weight challenging for you. Build up or fixed

Firebreathers

“SUPERMASSIVE BLACK HOLE”

For time:

60 wall balls 20/14
60/45 cals row
30 devils press 50/35
60/45 cals row
60 wall balls 20/14

Berserker challenge
Week 5

“RAGNAROK”

In Norse mythology, Ragnarök (“fate of the gods”) is the battle at the end of the world. It is to be fought between the gods or Æsir, led by Odin; and the fire giants, the Jötnar and other monsters, led by Loki and Surtr. Not only will most of the gods, giants, and monsters die in this battle, but almost everything in the universe will be destroyed.

For time:

100 toes to bar

**Every time you come off the bar, perform 5 power cleans at 60% of 1RM clean**

Pyro weightlifting
“FORGED BY FIRE” W5D2

7 sets
1 behind the neck jerk + 1 jerk

Note: Build up

Clean and jerk waves
5-4-3-2-1

Note: Build up. Rest as needed between sets

Clean pulls @100% of 1RM clean and jerk
3-3-3-3-3

Note: Touch and go, no drops, not even the last rep

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Tabata cals bike

Gymnastics
5 sets
5 deficit hspu

Note: Increase depth after each set

Core
Plank hold 1min each
Front and both sides

Maintenance/Mobility
ROMWOD

Berserker challenge
Week 5

“AEGIR”

In Norse mythology, Ægir (also Aegir) (Old Norse “sea”) is a sea jötunn associated with the ocean. He is also known for being a friend of the gods and hosting elaborate parties for them. He is the namesake for the exoplanet previously known as Epsilon Eridani b. Ægir’s servants are Fimafeng (killed by Loki) and Eldir.

5 rounds for time:

100m swim
5 pool deck muscle up
10 push ups
15 squats

Strength

Snatch
5-5-3-3-3-1-1-1-1

Note: Build up to max. Aim for approx 90% of 1RM for the last rep. Rest as needed between sets

BURN

5 rounds

2min on, 1min off

25/20 cals row
Max push ups

Note: Scale and modify the rep scheme so get to perform some push ups

Accessory work
Shoulders of steel
Alternating dumbbell press 3×8

Weightlifting
Snatch grip behind the neck press 5×5

Gymnastics
20 false grip ring chest to ring pull ups

Core
3 sets
15 GHD sit ups
15 hip extension

Maintenance/Mobility
ROMWOD

Berserker challenge
Week 5

“HELHEIM”

Helheim (“house of Hel”) is one of the nine worlds of Norse mythology. It is ruled by Hel, the monstrous daughter of the trickster god Loki and his wife Angrboda. This cold, dark and misty abode of the dead is located in the world of Niflheim, on the lowest level of the Norse universe

For time:

300 double unders
150 wall balls 20/14
75 burpees

Health

300 single unders
150 wall balls 14/10
75 burpees

Pyro weightlifting
“FORGED BY FIRE” W5D1

Primer
Snatch grip sots press
3-3-3-3-3

10min EMOM
1 power snatch
1 hang snatch
1 hip snatch

Front squats
3-3-3-3-3

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
100 cals row

Gymnastics
20 low ring muscle ups transition

Core
Front planche hold 1min

Maintenance/Mobility
ROMWOD

Pyromania V registration link:
https://competitioncorner.net/events/3119

We invite you to challenge yourself and register for Pyromania V. Do you have what it takes to complete all the events? Get your team together and sign up today. Once you signed up, we need a picture of your team.
July 24th from 6 to 9pm, Saturday July 25th, 8 to 3pm, Sunday July 26th, 8 to 4pm. Teams of 4 (M,M,F,F), 2 divisions, Fitness (scaled) and Firebreathers (Rx), 8 scored events (so far), multiple outside venues (Stadium, pool and a massive hill), expect many surprise events and doing things you usually don’t do in class setting, athlete tshirt/tank top included, awesome prizes and tons of fun.

Berserker challenge
Week 5

1 rep max deadlift

1 rep max bench press

Note: This is your max for the day. By no means, this will represent your true maxes. You might hit a personal record and you might not. What’s important is that whatever you get, take it like a champ and move on. This is part of the challenge

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
5 rounds
30sec cals bike
30sec rest

Weightlifting
Snatch grip sot press 5×5

Gymnastics
20 strict ring dips

Core
L-sit hold 1min

Maintenance/mobility
ROMWOD

**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