Heads up Pyromanians, Wednesday there will be a Pyro benchmark called “FLASHPOINT”. There will be more coming and they’re added to the list of “Hero grade” we did a while back. It’s gonna be EPIC!!
Skills
Kick up, inversion, position
Handstand push ups, kipping handstand push ups
METCON
For time:
1-10
Burpees
10-1
Deficit handstand push ups 6/4
Note: Format goes like this, 1 burpee, 10 handstand push ups, 2 burpees, 9 handstand push ups. So burpees goes from 1 to 10 and the handstand push ups goes from 10 to 1. We did the math for you, it’s 50 reps of each, just saying haha
Lite/beginners
1-10
Burpees
10-1
Hand release push ups
Maintenance/Mobility
5-10min
Weightlifting W1D2
Snatch
5×2
Snatch pulls @110% of 1RM
3×3
Front squats
3×3
Note: All sets above 70% of 1RM
Floater 1:
For time:
50 strict pull ups
Floater 2:
6 rounds, each for time:
400m run (mailbox run)
3min rest between rounds
Acc work
Monday
Crossover Symmetry Strength x2 (You can find this on the X Symmetry Sheet)
Pull Up Complex x3 (2 minute rest) (Should be able to complete the whole set without coming off the bar, scale accordingly)
3 Strict
4 Kipping
5 Butterfly
3 Strict
KB Front Rack Walking Lunge 4×10 (each leg)
50 Glute Ham Raises (Aim for sets of 10-15)
75 GHD Sit-ups (Aim for sets of 10-15)
5 Minute Row/Bike Cooldown
Wednesday
Crossover Symmetry Strength x2
HSPU Complex x4 (2 minute rest)
30 Second Hold
1 Strict
2 Kipping
KB Overhead Lunges 4×10 (each leg) (Pick a weight you can keep the arms locked out with)
Bentover BB Pendlay Row 4×10
100 Back Extension
800m run/row cool down
Friday
Crossover Symmetry Strength x2
Accumulate 100 Feet Handstand Walk
*Then 10 Bar Muscle Up and 10 Ring Muscle Up for Time
100 Double-under Unbroken
*Then into 5 Peg Board Climbs for Time
OH Bulgarian Split Squat 4×10 (DB, KB or BB) (This will challenge your midline stability, remember keep the ribs down and drop the weight if needed)
One mile run/row cool down
