Dave Rochon

Strength

Double overhand deadlift
3-3-3-3-3

Note: Build up to max

METCON

For time:

30 strict chest to bar pull ups
30 pistols
60ft handstand walk

Firebreathers
30 muscle ups
30 pistols
60ft handstand walk (20ft increments)

Lite
30 pull ups
30 step ups 24/20
6 around the world

PYRO WEIGHTLIFTING
5 sets
1 clean deadlift
1 hang squat clean
1 clean
1 jerk

Note: Build to max, no drops

Clean pulls @ 110% of 1RM
1-1-1-1-1-1-1

Back squats
3-3-3-3-3

Note: Dead stop bottom for 5sec, use rebound if necessary. This is to build strength in the bottom

Accessory work
Shoulders of steel
Plates lateral raises 3×10

Weightlifting
No dip split jerks 3×5

Gymnastics
Bottom dip swings 3xmax

Core
50 V-ups

Strength

E2M10M

5 power snatch @50% of 1RM

*Touch and go, no drops

METCON

For time:

10 shuttle runs 20ft
21 overhead squats 95/65
12 shuttle runs 20ft
15 overhead squats 115/85
14 shuttle runs 20ft
9 overhead squats 135/95
16 shuttle runs 20ft
6 overhead squats 155/105
18 shuttle runs 20ft
3 overhead squats 165/115
20 shuttle runs 20ft
1 overhead squat 175/120

Firebreathers
95/65 115/85 135/95 155/105 185/125 205/135
Lite
45/35 65/55 85/60 95/65 105/75 115/85

BURN

For time:

1600m run
Rest 2min
800m run
Rest 2min
400m run
Rest 2min
200m run
Rest 2min
100m run

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
Hip cleans 5×5

Gymnastics
3 sets
max free standing shoulder taps

Core
20 over the kettlebell L-sit leg raises

Skills/strength

10min EMOM alt min

30 double unders
5 pull ups

Firebreathers
Zeus rope double unders
5 L-sit pull ups on the rope

Lite
Double unders practice
Strict pull ups, banded if necessary

METCON

5 rounds

2min AMRAP

8 handstand push ups
10 toes to bar
12 alternating dumbbell snatch 50/35

1min rest between rounds

Firebreathers
Deficit handstand push ups 4/2
GHD sit ups
Alternating dumbbell snatch 70/50

Lite
Push ups
Knee raises
Alternating dumbbell snatch 35/20

PYRO WEIGHTLIFTING

5 sets
1 snatch deadlift
1 hang squat snatch
1 snatch
1 overhead squat

Note: Build to max, no drops

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

Front squats (from the ground)
3-3-3-3-3

Note: Dead stop bottom for 5sec, use rebound if necessary. This is to build strength in the bottom

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Weightlifting
Split jerk press 3×5

Gymnastics
Front planche hold 1min

Core
3 set
30sec side plank left
30sec plank
30sec side plank right

Technique/skills

Clean and jerk technique review/practice

E2M10M

5 clean and jerk @50% of 1RM

Note: Clean and jerks are touch and go, no drops

“THE HANGOVER”

5 rounds for time:

500m row
20 wall balls 20/14
10 burpees over the box 24/20

Accessory work
Shoulders of stell
Crossover symmetry 3 movements

Weightlifting
Sot press 3×5

Gymnastics
10 wall climbs

Core
3 rounds
15 GHD sit ups
15 hip extensions

“TEAMWORK”

Lite: Come to Pyro between 11am and 2pm
Scaled: Come to Pyro cheer your fellow friends competing
Rx: Come to Pyro to hang out with your fellow friends and cheer them out when they compete. Judge one heat
Firebreathers: Come hangout with us all day, help us out with equipment, judge a few heats, get some free coffee and come to Citizen after Pyromania

Note: This workout requires a lot of teamwork, to be a team player and be part of a team. The good news is that all of you can Rx it or Firebreathers

Coach note: BOOM!

METCON

For time:

3000m row
60cals bike
30 shuttle runs 25ft
60 alternating dumbbell snatch 50/35
30 dumbbell squats 50/35

Timecap: 25min

Firebreathers
Dumbbell at 70/50
Lite
Dumbbell at 35/20

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
20 pvc pipe snatch

Note: Treat each rep as if you’re going for a 1RM

Gymnastics
Butterfly pull ups practice 5min

Core
30 V-ups

Strength

E2M10M

5 tempo back squats

Fixed weight at 60% of 1RM

METCON

3 rounds for time:

42 double unders
21 toes to bar
15 push ups on dumbbells 50/35
9 hang dumbbells squat cleans 50/35

Lite
Single unders
Push ups
Dumbbells at 35/20

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Weightlifting
Hip cleans 3×5

Gymnastics
Front planche hold 1min

Core
30 GHD sit ups
30 back extensions

Strength

Jerk
5-5-3-3-3-1-1-1-1

55/60/65/70/75/80/85/90/95% of 1RM jerk

METCON

3 rounds for time:

15 box jumps over 24/20
9 dumbbells step overs 24/20 50/35
6 devil’s press 50/35

Lite
Dumbbells 35/20

PYRO WEIGHTLIFTING
Snatch complex
5 sets

1 power snatch
1 snatch
1 hang snatch
1 overhead squat

Note: Build to max

Snatch pulls @ your max load for the complex
3-3-3-3

Front squats
3-3-3-3-3

Note: From the ground, build to max

Accessory work
Conditioning
1 mile run

Skills
100 double unders

Weightlifting x Gymnastics
5 sets
5 front squats
5 strict toes to bar

Core
30 slow hip extensions