Dave Rochon

“De Bast”

Teams of 2

14 rounds for time:

5 devils press 50/35
5 dumbbells step overs 50/35 24/20
35 double unders

Health

Dumbbells 35/20
Box at 20inch
Single unders

Accessory work
Shoulders of steel
Crossover symmetry 3x

Conditioning
150cals bike or 10min at moderate pace

Weightlifting
Snatch grip sot press 5×5

Gymnastics
Front planche hold 1min

Core
3 sets
15 GHD situps
15 hip extensions

“DOUBLE FEATURE”

TEAMWOD

Teams of 4

Partner 1 and 2 then 3 and 4
30 sync toes to bar
Partner 1 and 2 then 3 and 4
30 sync burpees to target
Partner 1 and 2 then 3 and 4
30 sync dumbbells squats 50/35

Timecap 15min

then, at 15min, immediately into:

30ft dash
30 dumbbell snatch 70/50
30ft dash

Note: Relay, one athlete at a time

Timecap: 15min

TEAM BURN

Teams of 4

30min AMRAP

Row cals
Wall balls 20/14
Kettlebell swings 53/35

Note: 3 athletes work at a time, 1 is resting. Score is total reps of everything after the time

“TRIFECTA”

Gymnastics

10min EMOM alt min

1 legless rope climb
25ft handstand walk

METCON

For time:

8min AMRAP

2 toes to rings
2 ring push ups
4
4
6
6
…
…

Pyro weightlifting

Snatch balance
3-3-3-3-3

Note: Light and snappy. Work on technique and win the bottom the position

Clean and jerk complex
7 sets

1 clean grip deadlift
2 hang squat cleans
3 jerk

Firebreathers

“17.3 for actual human beings”

24min AMRAP

3 rounds:
6 chest to bar pull ups
6 squat snatch 95/65

3 rounds:
7 chest to bar pull ups
5 squat snatch 135/95

3 rounds:
8 chest to bar pull ups
4 squat snatch 155/105

3 rounds:
9 chest to bar pull ups
3 squat snatch 185/125

3 rounds:
10 chest to bar pull ups
2 squat snatch 205/135

3 rounds:
11 chest to bar pull ups
1 squat snatch 225/145

“The secret of your future is hidden in your daily routine”

METCON

For time:

45/32 cals bike
45 wall balls 20/14
45/32 cals row
45 wall balls 20/14

Health
Wall balls 14/10

Timecap: 10min

Skills/strength

SLIPS

20min

Note: Scales (front and back), L sits, inversions (handstand), Planks and stretch

Accessory work
Shoulders of steel
Kettlebell press 3×8

Conditioning
Tabata double unders

Weightlifting
Pendlay row 5×5

Gymnastics
Front planche hold 1min

Core
50 GHD situps

Strength

Back squats
10-10

**1min rest between sets**
Note: Aim for approx 70% of 1RM or 30lbs above your 20RM

METCON

For time:

10-1
Toes to bar
1-10
Dumbbells thrusters 50/35

Health

Knee raises
Dumbbells at 35/20

Timecap: 10min

Maintenance/mobility
Pigeon 2min hold per side

Pyro weightlifting

Power cleans
3-3-3-3-3

Note: Drop allowed

Cleans pulls @110% of 1RM
2-2-2-2

Push press
3-3-3-3-3

Note: Build up to approx 65% of 1RM push press

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
200cals bike

Weightlifting
Light snatch balance 5×5

Gymnastics
Ring support swing 3×8

Core
60 hip extensions

Strength/skills/conditioning

10min EMOM alt min

5 hang squat cleans
35 double unders

Note: Aim for approx 50-60% of 1RM for the hang cleans. If you can consistently hit 35 double unders unbroken, go with the zeus rope. If double unders are an issue, work at them, mix singles and doubles

METCON

8min AMRAP

8 plate ground to overhead 45/35
20ft plate overhead walking lunges 45/35

Health
Plate at 35/25

Note: Aim for 8-10 rounds

Pyro weightlifting

Squat snatch
3-3-3-3-3

Snatch pulls @110% of 1RM
3-3-3-3

Front squats
3-3-3-3-3

Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10

Conditioning
150cals row

Weightlifting
Snatch press 5×5

Gymnastics
Front planche hold 2min

Core
Hanging L-sit hold 1min

“If you want to conquer fear, don’t sit home and think about it. Go out and get busy”

The Pyro Berserker challenge starts January 6th
6 weeks
30 tasks, 5 per week
Tasks are a mix of workouts and simple movements. Most of them will be programmed while others can easily be done on your own
If you complete the challenge, you receive an epic exclusive t-shirt and badge plus you get to be fitter and extremely badass

Strength

4 sets, every 90sec

5 back squats @30lbs above your 20RM from 3 weeks ago or about 70% of 1RM

Note: 2 sets of 10 at that weight Wednesday

METCON

For time:

15-12-9

Dumbbells thrusters 50/35
Burpees to target
Chest to bar pull ups

Note: Target is your pull up bar

Health

Dumbbells thrusters at 35/20
Burpees to target
Ring rows

Maintenance/mobility
5min

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
150cals air bike or 10min

Weightlifting
Snatch sot press 5×5

Gymnastics
Front planche hold 2min

Core
3 sets
15 GHD situps
15 hip extension

“DOUBLE FEATURE”

TEAMWOD

Teams of 2 (same or opposite sex)

10min to find:

5RM front squat from the ground

5min rest

42-30-18

Deadlifts 275/185
Deficit handstand push ups 6/4

Health

Deadlifts at 185/125
Hand release push ups

Note: Share the reps as needed

Timecap: 10min

TEAM BURN

Teams of 2 (same or opposite sex)

25min AMRAP

40 cals row (Partner 2 hang on the bar)
40 abmat sit ups (Partner 2 hold plank)
40 med ball cleans 20/14 (Partner 2 hold bottom squat)

Note: One athlete works at a time while the other holds the respective position. You can only accumulate reps while the holding position

“Surround yourself with people that push you to do better. No drama, or negativity. Just higher goals and motivation. Good times and positive energy. No jealousy or hate. Simply bringing out the best in each other”

“TRIFECTA”

Gymnastics

For time:

10 strict muscle ups AFSAP
100ft handstand walk AFSAP
10 strict muscle ups AFSAP

**Every time you break, perform 20sec floor L-sit hold **

Note: This is a fairly advanced session, modify as needed. Aim for doing each movement in approximately 3 to 4 sets. Muscle ups can be strict chest to bar pull ups, strict pull ups or jumping muscle ups. Handstand walk can be inverted shoulder touches or you could use a spotter.

**Heads up, you core may or may not be fried after this**

Pyro weightlifting

10min EMOM

2 power snatch @60% of 1RM

5min rest

10min EMOM

2 clean and jerks @60% of 1RM

Team Firebreathers

Teams of 2:

5 rounds for time:

40/28 cals bike (20/14 each)
20 devils press 50/35 (10 each)
40 wall balls 20/14 11/10 (20 each)

Note: One partner works at a time. The other partner rest. Both partners start at the muster point and must switch there as well. Wall ball target is 1 foot above the regular height.