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

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

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