Pyromania athletes, the heat times schedule is coming. It’s going to be a google sheet format. We’ll have Friday built and will be updating the rest momentarily. We’re a small army, working around the clock literally, greatness takes time, thanks for your patience
Did you know that we have 2 floater workouts every week? Did you know that we have 3 days of accessory work workouts every week? We also have 3 days of weightlifting plus a gymnastics only session? On top of that, we have the Firebreather classes that tackles benchmark and hero workouts. Did you know that you have access to all of this in your membership? Floater workouts and acc work is posted every Sunday on the website, community group and on the whiteboard in the dojo. Make sure to have a look.
Skills
Muscle ups
Rope climbs
METCON
For time:
21-15-9
Bench press 185/125
12-9-6
Muscle ups (bar or rings)
3-2-1
Rope climbs
Scaled
Bench press (lower the load, meant to be challenging, aim for about 5 to 10reps unbroken fresh)
Muscle ups (jumping muscle ups, low rings, pull ups, banded pull ups, ring rows)
Rope climbs (half height, 3 lock-in per rope climbs, rope anchored to the rig)
Note: Workout flow goes like this:
21 bench press, 12 muscle ups, 3 rope climbs then
15 bench press, 9 muscle ups, 2 rope climbs…
Target timeframe: 15 to 20min
Weightlifting W4D1
Tall snatch
5-5-5
Hang snatch
5-5-5
Snatch
5-5-5
Snatch pulls @110% of 1RM
2-2-2-2
Front squats
5-5-5-5-5
