“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
Happy New Year!!!
“DAY ONE”
20 rounds for time:
1 bar muscle up
2 strict handstand push ups
4 power cleans 135/95
Health
1 strict pull up
2 pike push ups feet on a box
4 power cleans
Note: Fair amount of volume here, scale the reps and weight as needed.
“GOODBYE 2019”
2019m row
20 burpees
19 power snatch 95/65
20 burpees
19 hang squat cleans 95/65
20 burpees
19 front squats 95/65
20 burpees
19 shoulder to overhead 95/65
20 burpees
19 thrusters 95/65
2019m row
Firebreathers
Switch all barbell movements to double dumbbells 50/35. **Yes, that means double dumbbells power snatch**
Health
Bar at 75/55
Adjust the volume accordingly
Strength
Snatch balance
1-1-1-1-1-1-1
METCON
10min AMRAP
5 strict knees to elbows
10 overhead squats 95/65
50 double unders
Health
5 abmat situps
10 overhead squats 75/55
50 single unders
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 cals bike
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
30 weighted hip extensions
Maintenance/Mobility
ROMWOD
“DOUBLE FEATURE”
TEAMWOD
“BILL AND TED”
Teams of 2
2 rounds for reps
3min sled push 280/190 20ft
3min bazooka bar carry 310/210 20ft
3min alternating burpees sandbag over the wall 70/50 48
3min cals bike
3min rest
TEAMBURN
“YOU BURN, I BURN”
Teams of 2
3 rounds for reps
1min sync burpees
1min alternating partner wall balls 20/14 10/9
1min sync abmat sit ups
1min sync step ups 24/20
1min sync squats
1min rest
**47 registered for the BERSERKER challenge**
Starts January 6th for 6 weeks
30 workouts
Everyone that completes the challenge will get an exclusive Pyro Berserker tshirt and badge
This challenge is for everyone, no Rx or scaled, you do each challenge the best of your ability. As long as you challenge yourself
50$ which covers your tshirt, the badge and the athlete logbook to keep track of your progress
“TRIFECTA”
Gymnastics
SLIPS 20min
4min per movement
METCON
8min AMRAP
10 squats
4 toes to bar
3 pull ups
2 chest to bar pull ups
1 bar muscle up
Pyro weightlifting
Hang squat snatch
1-1-1-1-1-1-1
Panda pulls @110% of today’s max hang squat snatch
2-2-2-2-2
Firebreathers
“KAREN x ISABEL”
For time:
50-40-30-20-10
Wall balls
6 power snatch 155/105
Strength
Power clean
2-2-2-2-2-2-2
METCON
For time:
21-15-9
Hang squat cleans 135/95
Hand release push ups with elevated feet 8/6
Then
1min L-sit hold hands on plates 45/35
Health
Hang squat cleans 95/65
Hand release push ups
1min hollow body hold
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
10 min moderate pace air bike or row
Weightlifting
Pendlay row 5×5
Gymnastics
Front planche hold 1min
Core
50 hip extensions
