Strength/skills
10min EMOM alt min
50ft double kettlebell overhead walking lunges 53/35
3-5 low rings muscle ups
Note: Scale weight and muscle up as needed. 25ft section for the lunges
METCON
For time:
20-18-16
Toes to bar
40-36-32
Alternating dumbbell snatch 50/35
Firebreathers
70/50
Lite
35/20
PYRO WEIGHTLIFTING
4 pause clean and jerk
1-1-1-1-1-1-1-1
*3sec pause below the knees
3sec pause above the knees
3sec pause at the bottom of the squat
3sec pause at the catch (split jerk)
Note: Build up to max. Technique focus
Clean pulls @110% of 1RM
3-3-3-3 (no drops)
Back squats
2-2-2-2-2
Note: Build to max, start around 50% of 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Weightlifting
Split jerk press 3×5
Gymnastics
Front planche hold 2min
Core
Double kettlebell waiter carry 100ft (20ft sections)
Strength
E2M10M
5 clean and jerk @55% of 1RM
*Touch and go, no drops or regrip at the ground
METCON
5 rounds for time:
10 deadlifts 185/125
10 burpee box jumps overs 24/20
*Every round, you must move your box forward
Firebreathers
225/115
Lite
155/105
BURN
For time:
Row 5000m
Every 3min, perform 15 wall balls 20/14
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Tall split jerk 3×5
Gymnastics
Front planche hold 1min AFAP
Core
10 around the world
Skills/conditioning
10min EMOM alt min
30sec handstand hold
6 pistols
Note: Challenge yourself for both movements. 30sec handstand hold can be practicing your kick up to the wall or for more advanced, work on freestanding or pivots. Pistols can be working on mobility or go weighted.
“BURIED ALIVE”
20min AMRAP
25/20 cals row
50 double unders
5 back squats 225/155
Firebreathers
265/185
Lite
Single unders
165/115
Stimulus target: 5-7 rounds
PYRO WEIGHTLIFTING
3 pause snatch
1-1-1-1-1-1-1-1
*3sec pause below the knees
3sec pause above the knees
3sec pause at the bottom of the catch
Note: Build up to max. Technique focus
Snatch pulls @110% of 1RM
3-3-3-3 (no drops)
Front squats
2-2-2-2-2
Note: Build to max, start around 50% of 1RM
Accessory work
Conditioning
Tabata air bike
Weightlifting
Snatch grip press 3×5
Gymnastics
Ring support swings 3×8
Core
L-sit hold 90sec
Strength
E2M10M
5 power snatch @55% of 1RM
*Touch and go, no drops or regrip at the ground.
METCON
10min AMRAP
1 rope climb
5 shoulder to overhead 95/65
10 front rack alternating lunges 95/65
Firebreathers
Legless rope climbs
135/95
Accessory work
Shoulder of steel
Plates lateral raises 3×10
Weightlifting
Snatch balance 5×5
Gymnastics
Free standing handstand hold 5min practice
Core
30 GHD sit ups
30 hip extensions
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
10min to find 1 rep max hang clean
Note: Any style but for the rep to count, the bar must be above the knees and below the hips with arms fully extended. No hips cleans
12min AMRAP
10 box jumps overs 24/20
10 power cleans 135/95
10 toes to bar
Share the reps as needed
BURN
10 rounds for time:
15/12 cals row
10 burpees
100m sprint
“TRIFECTA”
Gymnastics
Skills
Handstand and handstand walk
10min EMOM
3 cartwheels
3 handstand to forward roll
*If possible, handstand walk 5/10ft before your roll
METCON
5 rounds for time:
1 burpee to target
2 strict toe to bar
1 burpee to target
6 toes to bar
1 burpee to target
6 kipping pull ups (no butterfly)
1 burpee to target
2 bar muscle up
PYRO WEIGHTLIFTING
Overhead squats
3-3-3-3-3
*From the rack, first rep is a snatch balance
Percentage suggested: 50/55/60/65/70% of your 1RM snatch
10min AMRAP
Clean and jerk ladder
10/8/6/4/2/1
95/65 135/95 165/115 185/125 205/135 225/155
*Squat clean*
Firebreathers
“NO ESCAPE”
For time:
400m run
50 wall balls
400m run
40 wall balls
400m run
30 wall balls
400m run
20 wall balls
400m run
10 wall balls
Med ball at 20/14
**Run with the med ball**
Strength
Back squats
10-10-10
METCON
10min AMRAP
1 kettlebell turkish get up right 53/35
5 kettlebell snatch right 53/35
25ft overhead kettlebell walking lunges right 53/35
1 kettlebell turkish get up left 53/35
5 kettlebell snatch left 53/35
25ft overhead kettlebell walking lunges left 53/35
Lite
Kettlebell at 35/16
Accessory work
Shoulders of steel
Waiter carry 100ft
Weightlifting
Front squats 3×5 (10sec rest at bottom)
Gymnastics
20 candlesticks to pistols (switch legs every reps)
Core
1min of elbow plank to push up full extension
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
