“ROYALE WITH CHEESE”
30min EMOM
1 back squat @70%
2 strict pull ups
*If the weight gets too heavy or you can’t perform the pull ups, adjust the weight or volume
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5×50 double unders
Weightlifting
Shoulder press 3×5
Gymnastics
Front planche hold 1min
Core
20 strict toes to bar
10min to find:
Max load TOR complex
TOR complex
1 snatch
1 snatch balance
1 snatch push press
1 overhead squat
*If re-racking the bar is an issue or limits you, do 1 snatch then 3 overhead squats
8min AMRAP
2,2,4,4,6,6,8,8…
Devil’s press 50/35
Dumbbell thrusters 50/35
Pyro weightlifting
Power clean and jerk
5-5-5-5-5
*Drops allowed but keep the reps close together. All working sets above 50% 1RM
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
*No drops, touch and go at the ground only
Back squats
5-5-5-5-5
*All working sets above 50% of 1RM
Accessory work
Shoulders of steel
Alternating dumbbell press 3×8
Conditioning
50 burpees over the box 24/20
Weightlifting
Hip snatch 3×5
Gymnastics
Hanging L-sit 3xmax
Core
30 hip extensions
Skills/Core
5 cycles
2 kick ups
Max L-sit hold on plates
Max front planche hold
“GYMNASTICS TETRAHEDRON”
For time:
4 rounds
1 legless rope climb
8 strict handstand push ups
8 toes to bar
8 pistols
then
4 rounds
1 pegboard ascent
25ft handstand walk (5ft increments)
8 toes to bar
8 pistols
Lite
Rope climb 1/2
HR push ups and shoulder taps
Knee raises
Box step ups
Timecap: 30min
Note: BOOM!
BURN
10 rounds for time:
10 wall balls 20/14
Shuttle runs 5/10/15/20/25
10 dumbbell snatch 50/35
Timecap: Infinity
Note: KABOOM!
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata air bike
Weightlifting
Split jerks 3×5
Gymnastics
30 strict pull ups
Core
Plank hold 1min
Side plank hold 1min each side
“TRIPLE 3”
For time:
3k row
300 double unders
3miles run
Lite
2k row
300 single unders
2miles run
Pyro weightlifting
Squat snatch
5-5-5-5-5
*Drops allowed but keep the reps close together
Snatch pulls @110% of 1RM
2-2-2-2
*Touch and go, do not drop the last rep either
Front squats
5-5-5-5-5
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
50 reps of something
Weightlifting
Squat jerk 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
“BARBELL BALLET”
On a 18min running clock:
10min to find max complex
3 front squats (from the ground)
1 jerk (split or power)
Note: First rep of the front squat can be a squat clean. You cannot
Immediately into
8min AMRAP
2,2,4,4,6,6,8,8
Deadlifts
Bar facing burpees
Deadlifts weight at your heaviest successful complex
Score is max load for the complex plus reps in the AMRAP combined
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals air bike
Weightlifting
Snatch grip press 3×5
Gymnastics
Bottom ring support swings 3×10
Core
50 GHD situps
50 hip extensions
“DOUBLE FEATURE”
TEAMWOD
Teams of 2 or 3 (Better with 3)
For time:
40 synchronized toes to bar
40 synchronized dumbbell single arm hang clean and jerk 50/35
40 synchronized box jump overs 24/20*
40 synchronized dumbbell single arm hang clean and jerk 50/35
40 synchronized toes to bar
*For the box jumps, both athlete going over is one rep
BURN
For time:
200m run
20 push ups
20 kettlebell swings 53/35
20 goblet squats 53/35
400m run
40 push ups
40 kettlebell swings 53/35
40 goblet squats 53/35
400m run
20 push ups
20 kettlebell swings 53/35
20 goblet squats 53/35
200m run
“TRIFECTA”
Gymnastics
E2M12M
2 wall walks
10 wall facing shoulder taps
10ft handstand walk off the wall
E2M12M
2 strict knees to elbows
2 kipping knees to elbows
2 chest to bar pull ups
METCON
For time:
30 low rings muscle ups
*Pick something challenging for you, regardless of your fitness level you can do this. It’s basically a pull and press movement. For added challenge, do an L-sit strict muscle up
Pyro weightlifting
Snatch balance
1-1-1-1-1
Push press
1-1-1-1-1
Split jerk
1-1-1-1-1
*All from the rack
Firebreathers
“KELLY”
5 rounds for time:
400m run
30 box jumps 24/20
30 wall balls 20/14
*Last time programmed May 2018
“VOORHEES
13 rounds for time:
2 power cleans 185/125
4 deficit handstand push ups 6/4
8 toes to bar
Firebreathers
225/155
Paralettes handstand push ups
Lite
135/95
Hand release push ups
Knee raises
Accessory work
Shoulders of steel
plates lateral raises 3×8
Conditioning
50 wall balls 30/20
Weightlifting
Shoulder press 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
Warm up
Burgener warm up
Skills/strength
Hip snatch
1-1-1-1-1-1-1
METCON
For time:
8-6-4-2
Squat snatch
Bar muscle ups
Rx 95/65 135/95 155/105 165/115
Firebreathers 155/105 185/125 205/135 225/145
Lite 75/55 95/65 105/75 115/85
Pull ups
Timecap: 10min
PYRO WEIGHTLIFTING
Muscle clean + press
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Squat clean + jerk (split, squat or power jerk)
1-1-1-1-1
Back squat
1-1-1-1-1
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata cals row or bike
Weightlifting
Split jerk press 3×5
Gymnastics
Handstand walk practice 10min
Core
40 toes to bar
“343”
For time:
343 burpees
Firebreathers
Weight vest on
Options
343 cals air bike
or
343 box step ups 24/20
On September 11 2001, 343 New York City Firefighters lost their lives at World Trade Centre catastrophic incident. Remember the fallen
BURN
2 rounds for time:
100 cals row
50 sit ups
50 squats
50 push ups
50 walking lunges
43 wall balls 20/14
Accessory work
Shoulders of steel
Waiter carry 100ft
Conditioning
343 ZEUS double unders
Weightlifting
Hip snatch 3×5
Gymnastics
30 false grip ring rows
Core
Paralette L-sit hold 1min
