Dave Rochon

METCON

Every 3min for 30min (10 cycles)

Rx
2 strict chest to bar pull ups or bar muscle ups
3 bench press @75% bodyweight
4 deadlifts @125% bodyweight

Firebreathers
2 ring muscle ups or strict ring muscle ups
3 bench press @bodyweight
4 deadlifts @150% bodyweight

Lite
2 strict banded pull ups or pull ups
3 bench press @50% bodyweight
4 deadlifts @bodyweight

Accessory work
Shoulders of steel
Plates lateral raises 3×10

Conditioning
50 air bike

Gymnastics
30 low ring muscle up transitions

Core
1min of hanging L-sit hold

Strength

Back squat (5sec pause at bottom)
3-3-3-3-3

Note: Range of motion focus and building strength below parallel. If you can’t clearly back squat below parallel, keep it light and work on depth

METCON

Rx
5 rounds for time:
20 toes to bar
20ft handstand walk (5ft increments)

Firebreathers
5 rounds for time:
20 toes to bar
40ft handstand walk (20ft increments)

Lite
5 rounds for time:
20 knee raises
40ft bear crawl

Pyro weightlifting

5 sets
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat

Note: Technique focus and keep it light or build up to max

Snatch pulls @110% of today’s complex
3-3-3-3-3

Accessory work
Skills
100 double unders for time

Weightlifting
Snatch grip sots press 5×5

Gymnastics
100ft handstand walk

Core
30 GHD situps
30 hip extensions

Strength/skills

Hip clean
1-1-1-1-1-1-1

METCON

7min AMRAP

1 power clean
1 burpee over the bar
2 power cleans
2 burpees over the bar
3
3
…
…
Keep adding one rep of each until you run out of time

Weight on the bar
Lite: 1/2 bodyweight
Rx: 3/4 bodyweight
Firebreathers: Bodyweight

BURN

24min AMRAP

21 cals row
18 box jump overs 24/20
15 sit ups
12 push ups

Accessory work
Shoulders of steel
Lateral raises with plates 3×8

Weightlifting
Split jerk stance press 3×8

Gymnastics
Front planche 1min

Core
L-sit 1min

Gymnastics EMOM alt min

1min 3 muscle ups or pull ups
1min 3 deficit handstand push ups or handstand practice

Note: Scale as needed, one is a gymnastics pull and the other is a push

METCON

Rx
For time:

100 double unders
400m run
10 pull ups
80 double unders
400m run
10 pull ups
60 double unders
10 pull ups
400m run
40 double unders
10 pull ups
400m run
20 double unders
10 pull ups

Firebreathers
Same but with chest to bar pull ups

Lite
Same but with single unders and ring rows

Pyro Weightlifting
Clean and jerk complex
5 sets

1 hip clean
1 hang clean
1 clean
1 push jerk
1 split jerk

Clean pulls @110% of today’s complex
3-3-3-3-3

Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8

Weightlifting
Snatch push press 3×5

Gymanstics
90sec of Front planche hold

Core
25 GHD sit ups
25 toes to bar

FL1

“TRIPLE TAKE”
Reversed

For time:

50 burpees
50 wall balls
50 cals row

FL2

Pyro mile run

Skills/strength

Hip snatch

1-1-1-1-1-1-1

Note: Technique focus, speed under the bar. If technique is good, build up to max

METCON

Rx

17min AMRAP

40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 95/65
20 wall balls 20/14
30 snatch 135/95
10 wall balls 20/14
Max snatch 155/105

Firebreathers

17min AMRAP

40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 135/95
20 wall balls 20/14
30 snatch 165/115
10 wall balls 20/14
Max snatch 205/135

Lite

17min AMRAP

40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 75/55
20 wall balls 20/14
30 snatch 75/55
10 wall balls 20/14
Max snatch 75/55

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Snatch sots press 3×5

Gymnastics
10 wall climbs

Core
L-sit hold 90sec

“DOUBLE FEATURE”

Team wod

“TOTAL ANNIHILATION”

Teams of 3

For time:
Part A)

3 legless rope climbs (total)
20 pistols (each)
20 sync squats
3 legless rope climbs (total)
20 strict handstand push ups (each)
20 sync squats
3 legless rope climbs (total)
20 strict handstand push ups (each)
20 sync squats
3 legless rope climbs (total)
20 pistols (each)
20 sync squats
3 legless rope climbs (total)

Part B)
Directly into
200ft handstand walk (25ft lengths, one partner at a time)

Part C)
Relay, one partner works at a time:

50 double unders
12 devils press 50/35
9 dumbbells step overs 50/35 24/20
6 thrusters 50/35
25ft front rack lunges 50/35

BURN

5 rounds for time:

400m run
42 double unders
21 cals row
15 V-ups
9 burpees

METCON

5 rounds for time:

10 bench press 185/125
10 chest to bar pull ups
10 thrusters 135/95

Lite/beginners

5 rounds for time:

10 bench press 135/95
10 chest to bar pull ups
10 thrusters 95/65

Note: For this workout, if you can’t perform 5 to 10 push ups on your toes, do push ups instead of bench press

Finisher

Tabata sit ups
or
Tabata GHD sit ups

Accessory work
Shoulders of steel
Crossover symmetry movements x3

Weightlifting
5 rounds
1 shoulder press
2 push press
3 jerks

Gymnastics
5 rounds of max rope pulls

Core
50 med ball Russian twists

Test

20min to fin 1RM front squat

METCON

“Game over man, GAME OVER!”

For time:

100 wall balls 20/14

Note: Burpee EMOM. Start with 1 burpee, perform as many wall balls as you can in the minute, then perform 2 burpees. Continue to add 1 burpee every minute. The workout stop when you reached 100 wall balls. If you can no longer perform any wall balls in the minute, it’s game over!

Lite/beginners

For time:

100 wall balls 20/14

Note: No burpee EMOM

Weightlifting

Clean and jerk

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

Note: Build up to max

Clean high pulls @80% of 1RM
5-5-5

Note: Touch and go

Accessory work
Arnold press 5×8

Weightlifting
Clean sots press 3×5

Gymnastics
Practice handstand walk for 5min

Core
Plank hold 2min