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
“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
Strength
Deadlifts
5-5-3-3-3-1-1-1-1
Note: For this format, aim for max load across all sets
METCON
3 rounds for time:
21/15 cals row
15 hand release push ups
9 strict pull ups
Accessory work
Shoulders of steel
Dumbells shoulder press 3×10
Weightlifting
Power cleans
2-2-2-2-2
Push jerk
2-2-2-2-2
Gymnastics
100ft handstand walk
Core
50 back extensions