Strength
Jerk
2-2-2-2-2
*Build to max
METCON
8min AMRAP
5 box jumps 36/30
10 hand release push ups
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
5 rounds for time:
10 cals row
5 burpees over the rower
Weightlifting
Split jerk press 3×5
Gymnastics
Ring support swings 3×10
Core
L-sit hold 1min
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
“DEADLY FIFTY)
50 cals bike (25 each)
50 sync box jump overs 24/20
50 sync toes to bar
50 cals row (25 each)
50 sync deadlifts 135/95
50 sync bar facing burpees
50 cals bike (25 each)
50 sync kettlebell swings 53/35
50 sync walking lunges
50 cals row (25 each)
BURN
“IRON LUNGS”
10 rounds for time:
14/10 cals bike
30 double unders
100m sprint
“TRIFECTA”
Gymnastics
Handstand walk 100ft
Rx 25ft sections. 5ft increments minimum. Try to do it in the least amount of sets
Scaled: Get inverted, work on your skills. Shoulder taps on the wall or use a partner to assist
Ring series
7 sets
METCON
3 rounds for time:
10 squat jumps
5 wall climbs
1 complex
-1 strict toes to bar
-2 kipping toes to bar
-3 kipping pull ups (no butterfly)
PYRO WEIGHTLIFTING
Hang power snatch (no drops)
5×3
Snatch balance
5×3
5 sets
1 shoulder press
2 push press
3 split jerks
Firebreathers
“LUCE”
3 rounds for time:
1k run
10 muscle ups
100 squats
**Wearing a weight vest**
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
Skills
10min practice on the skill/weakness of your choice
METCON
“THE KRAKEN”
5 rounds for time:
30 wall balls 20/14
15 power snatch 75/55
*Every 2min, perform 8 burpees. The workout starts with the burpees
Note: See you on the darkside
Lite
Wall balls 14/10
Power snatch 45/35
Accessory work
Shoulders of steel
Kettlebell waiter carry 100ft
Weightlifting
Hip snatch 4×5
Gymnastics
30 false grip ring rows
Core
2 rounds
15 GHD situps
15 hip extensions
Strength
10min EMOM
1 front squat @ 1RM clean and jerk
15min AMRAP
200m run
2 strict pull ups
2 strict handstand push ups
*Add 2 reps of each every round
Lite
Ring rows
Hand release push ups
PYRO WEIGHTLIFTING
Snatch ladder
Male
95-105-115-135-155-165-175-185-195-205
Female
65-70-75-80-85-90-95-100-105-110
*10 lifts, scale the weights as needed
Tie break: 5 reps for time
Male at 115
Female at 75
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Jerk 3×5
Gymnastics
Candlestick into a pistol 10 per side
Core
Ring support L-sit hold 1min
“THE STANDARD”
For time:
30 clean and jerks 135/95
30 ring muscle ups
30 snatch 135/95
Lite
Bar at 95/65
1 strict pull up + 1 push up for each muscle up
BURN
10 rounds for time:
200m run
30 double unders
200m row
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 3×5
Gymnastics
Iron Cross hold 1min
Core
30 GHD situps
30 situps
Ringer 1
For time:
30-20-10
Air bike cals
Toes to rings
Time cap: 7min
Note: Ringer 2 starts 7min after Ringer 1
Ringer 2
15-10-5
Burpees to rings
Overhead squats 135/95
Time cap: 5min
Lite
Knee raises
Overhead squats 95/65
PYRO WEIGHTLIFTING
Clean ladder
Male
200-205-210-215-220-225-230-235-240-245
Female
100-105-110-115-120-125-130-135-140-145
*10 lifts, scale the weights as needed
Tie break: 5 reps for time
Male at 165
Female at 85
Accessory work
Shoulders of steel
Lateral plate raises 3×8
Weightlifting
Snatch balance 5×5
Gymnastics
Free standing handstand hold 1min
Core
50 hip extensions
“SPLIT TRIPLET”
5 rounds for time:
1 pegboard ascent (half)
100 double-unders
10 DB hang split snatches 50/35
10 DB hang clean and jerks 50/35
Time cap: 20 minutes
Firebreathers
Full height pegboard
70/50
Lite
30sec pegboard hang
Single unders
35/20
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Hip snatch 3×5
Gymnastics
Front planche hold 1min
Core
Hanging L-sit hold 1min
FL1
“SPRINT COUPLET”
172ft sled push 145/100
18/15 bar muscle ups
172ft sled push 145/100
FL1
“SPRINT”
For time:
Navigate through the obstacle course
