“TRIFECTA”
Gymnastics
Accumulate 1min of each:
Front planche
Handstand hold
Hollow body hold
Not for time:
100ft handstand walk
Note: If you don’t have handstand walk, use a spotter
Not for time:
20 false grip ring rows
20 low ring muscle up transitions
20 ring dips
Stretch 5min
Weightlifting
Snatch balance
3-3-3-3-3
*Technique focus, light and snappy
5 sets
4 power snatch
4 overhead squats
5 sets
4 power cleans
4 jerks
*Build to max. Power snatch and power cleans must be touch and go, no drops. Jerk is any style
Firebreathers
“ADAMBROWN”
2 rounds for time:
24 deadlifts 295/205
24 box jumps 24/20
24 wall balls 20/14
24 bench press 195/135
24 box jumps 24/20
24 wall balls 20/14
24 power cleans 145/100
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Strength
Shoulder press
5-5-5
Push press
3-3-3
Jerk
1-1-1
METCON
For time:
21-15-9
Dumbbell thrusters 50/35
Burpees to a target (6inch above reach)
Accessory work
Shoulders of steel
Reverse fly 3×10
Weightlifting
Power snatch
3-3-3-3-3
Touch and go
Snatch balance
3-3-3-3-3
Gymnastics
30 strict pull ups
Core
Accumulate 2min of:
Plank hold
Skills/strength
The turkish get up (barbell)
Note: If you’re comfortable with the mechanics, build up to your max
METCON
“Core annihilation”
For time:
50-40-30-20-10
Kettlebell swings 70/53
GHD sit ups
Note: This is a high volume of GHD sit ups, scale accordingly
Lite/beginners
For time:
40-30-20-10
Kettlebell swings 53/35
Abmat sit ups
Mobility/Maintenance
10min
*do not skip this*
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
30 clean and jerks 135/95
*In the least amount of sets. Rest as needed between sets. If you can’t chain more than 10 reps, go lighter. This should be a 3 to 5 set workout
Gymnastics
5 sets
1 strict pull ups
2 kipping pull ups
3 butterfly pull ups
Core
30 weighted back extensions
Strength
Deficit deadlifts
5-5-5-5-5
Note: 2inch deficit. Build to max
METCON
8min AMRAP
8 ring dips
50ft db front rack lunges 50/35
Accessory work
DB alternating shoulder press 3×10
Weightlifting
7 sets
1 power snatch + 1 snatch balance
Snatch pulls @110% of 1RM
2-2-2-2
Back squats
3-3-3-3
Gymnastics
5 sets
Max strict pull ups 3sec up, 3sec down
Core
Accumulate 90sec of L-sit hold
Skills/conditioning
10min EMOM alternating
15/12 cals row
30 double unders
*For added challenge, use a Zeus rope
METCON
For time:
10-1
Thrusters 95/65
1-10
Chest to bar pull ups
Accessory work
Shoulders steel
Dumbbells lateral raises 3×8
Weightlifting
30 snatch 135/95
*In the least amount of sets. Rest as needed between sets. If you can’t chain more than 10 reps, go lighter. This should be a 3 to 5 set workout
Gymnastics
5 sets
3 leg raises
2 L- pull ups
Core
Accumulate 90sec of:
Front planche hold
Strength
Back squats
5-5-5-5-5
*3sec pause at the bottom
METCON
For time:
50 wall balls 20/14
40 burpees
30 box jumps 30/24
20 handstand push ups
10 strict weighted pull ups 20/14
Accessory work
Shoulders of steel
Dumbbell bicep curl to press 3×10
Weightlifting
Power cleans + push jerk
3-3-3-3
Clean pulls @110% of 1RM
2-2-2-2
Front squats
3-3-3-3
Gymnastics
10 strict knees to elbows
10 strict toes to bar
10 strict pull ups
Core
50 GHD sit ups
50 back extensions
For time:
100m row
250m row
1000m row
5000m row
Test each of those time domains
Note: Don’t worry, we’ll test the 500m some other time as well
Join us Monday February 4th for our intermediate/Advanced gymnastics clinic from 7 to 9pm. Lead by a national level gymnast athlete and coach, we will cover how to spot, the beat swing, kipping pull ups, butterfly pull ups, toes to bar, handstand walk/push ups, rope climbs, bar/ring muscle ups and more. The movements and skills covered are more advanced by nature but don’t let that prevent you from coming even if you’ve not there yet. Beginners are more than welcome. Regardless where you’re at, you will improve and learn new skills. This is free for all unlimited members, 25$ for punch cards, limited and non-members. You can register for the class on Rhinofit. See you then
“Pyro Super Bowl”
Teams of 3
4 rounds
5min AMRAP
21 bench press 185/125
15 dumbbells step ups 24/20 50/35
9 forward+backward shuttle runs 25ft
1min rest between rounds
Share the work as needed, one athlete works at a time. Continue where you left off
Score is total reps competed for all 4 rounds
“TRIFECTA”
Gymnastics
Accumulate 1min of:
Front planche
Skills
Chaining toes to bar
E2M10M (5 sets)
1 strict toe to bar
2 kipping toes to bar
2 kipping pull ups (no butterfly)
1 bar muscle up
METCON
5 rounds for time:
12 false grip ring rows
8 inverted burpees
6 over the kettlebell L-sits
Weightlifting
“COMPLEXITATED”
5 sets
3 snatch grip deadlifts
3 hang snatch
3 overhead squats
5 sets
3 clean grip deadlifts
3 hang clean
3 split jerks
Note: Build to max
Firebreathers
“ELIZABETH”
For time:
21-15-9
Squat cleans 135/95
Ring dips
