Blackout (at home and limited equipment)
Warm up
2 rounds
10 shuttle runs 10ft
10 jumping jacks
10 squats
10 push ups
Head to toe dynamic stretching
METCON
For time:
10-1
Handstand push ups
1-10
Squat cleans
Note: For the squat clean, use whatever you have at home. Barbell, dumbbells, kettlebells, odd object, sand bags or a backpack filled with objects.
Firebreathers
Strict handstand push ups
Optional striking wod**But highly recommended**
10 round fight
1min AMRAP
1-2-3
2-1-4
1-2-3-2
1min rest
Notes:
Side step after each combo
Throw each combo with a sense of urgency and commitment
Rotate on each strike
If you have a heavy bag, use it, otherwise, shadow striking
1= Lead straight
2= Rear straight
3= Lead hook
4= Rear hook
Maintenance/Mobility
Half straddle 2min per side
Down dog
Cobra 2min
Down dog 1min
Puppy dog 2min
Pyro weightlifting
10 sets
1 hip clean
1 hang clean
1 low hang clean
3 split jerks
**PVC pipe or broomstick but if you have an empty bar, go for it**
Note: Perform each set with genuine effort. Brace the core, hold your breath, explode at the hip extension. Deliberate practice
**PYROMANIA V ANNOUNCEMENT**
We are proud to announce that Weyland-Yutani will be one of our major sponsors for Pyromania V. Weyland-Yutani has been at the forefront of bio-engineering for decades and will be providing beverage for athletes and spectators. Winners will also win a trip to Hadleys Hope LV-426. Super exciting!!!
Blackout (at home)
Warm up
5 sets
10 high knees
10 butt kicks
10 jumping jacks
5 inch worms
METCON
For time:
50-40-30-20-10
PVC pipe overhead squats
10 burpees over (approx 20inch)
Note: Once you’re done with your overhead squat sets, place your PVC between 2 chairs or 2 objects at approximately 20inches. Feel free to adjust the height of the PVC as needed. 30inch anybody?
Maintenance/Mobility
Straddle eagle 1min per side
Straddle 3min
Supine cross 2min per side
Standing straddle 3min
Blackout (limited equipment)
5 rounds for time:
6 squat snatch 135/95
60 double unders
BURN
10 rounds for time:
100m dash
10 hand release push ups
Conditioning
50 med ball cleans or any object around 20/14lbs
