Gymnastics EMOM alt min
1min 3 muscle ups or pull ups
1min 3 deficit handstand push ups or handstand practice
Note: Scale as needed, one is a gymnastics pull and the other is a push
METCON
Rx
For time:
100 double unders
400m run
10 pull ups
80 double unders
400m run
10 pull ups
60 double unders
10 pull ups
400m run
40 double unders
10 pull ups
400m run
20 double unders
10 pull ups
Firebreathers
Same but with chest to bar pull ups
Lite
Same but with single unders and ring rows
Pyro Weightlifting
Clean and jerk complex
5 sets
1 hip clean
1 hang clean
1 clean
1 push jerk
1 split jerk
Clean pulls @110% of today’s complex
3-3-3-3-3
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8
Weightlifting
Snatch push press 3×5
Gymanstics
90sec of Front planche hold
Core
25 GHD sit ups
25 toes to bar
FL1
“TRIPLE TAKE”
Reversed
For time:
50 burpees
50 wall balls
50 cals row
FL2
Pyro mile run
Skills/strength
Hip snatch
1-1-1-1-1-1-1
Note: Technique focus, speed under the bar. If technique is good, build up to max
METCON
Rx
17min AMRAP
40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 95/65
20 wall balls 20/14
30 snatch 135/95
10 wall balls 20/14
Max snatch 155/105
Firebreathers
17min AMRAP
40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 135/95
20 wall balls 20/14
30 snatch 165/115
10 wall balls 20/14
Max snatch 205/135
Lite
17min AMRAP
40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 75/55
20 wall balls 20/14
30 snatch 75/55
10 wall balls 20/14
Max snatch 75/55
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch sots press 3×5
Gymnastics
10 wall climbs
Core
L-sit hold 90sec
“DOUBLE FEATURE”
Team wod
“TOTAL ANNIHILATION”
Teams of 3
For time:
Part A)
3 legless rope climbs (total)
20 pistols (each)
20 sync squats
3 legless rope climbs (total)
20 strict handstand push ups (each)
20 sync squats
3 legless rope climbs (total)
20 strict handstand push ups (each)
20 sync squats
3 legless rope climbs (total)
20 pistols (each)
20 sync squats
3 legless rope climbs (total)
Part B)
Directly into
200ft handstand walk (25ft lengths, one partner at a time)
Part C)
Relay, one partner works at a time:
50 double unders
12 devils press 50/35
9 dumbbells step overs 50/35 24/20
6 thrusters 50/35
25ft front rack lunges 50/35
BURN
5 rounds for time:
400m run
42 double unders
21 cals row
15 V-ups
9 burpees
“TRIFECTA”
Gymnastics
Skills work
10min prep for the EMOMs
12min EMOM (1min per movement, 2 cycles)
10 beat swing/kipping
5 pull ups
5 chest to bar
5 butterfly
5 bar muscle up
5 ring muscle up
12min EMOM (1min per movement, 2 cycles)
5 kick up to handstand
5 handstand push up
5 kipping handstand push up
5 handstand walk (5ft sections, 25ft total)
5 free standing handstand (5 attempts)
5 handstand pivot (5 attempts)
10min mobility
Weightlifting
Power snatch
3-3-3-1-1-1-1
Note: Build to max
Overhead squats
3-3-3-3 (weight at your 1RM power snatch for the day)
Note: Fixed weight
Power clean and jerk (touch and go at the shoulders)
3-3-3-3
Note: Build to max, drops allowed
Firebreathers
“RILEY”
For time:
Run 1.5 mile
150 burpees
Run 1.5 mile
**If you have a weight vest, wear it**
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
METCON
5 rounds for time:
10 bench press 185/125
10 chest to bar pull ups
10 thrusters 135/95
Lite/beginners
5 rounds for time:
10 bench press 135/95
10 chest to bar pull ups
10 thrusters 95/65
Note: For this workout, if you can’t perform 5 to 10 push ups on your toes, do push ups instead of bench press
Finisher
Tabata sit ups
or
Tabata GHD sit ups
Accessory work
Shoulders of steel
Crossover symmetry movements x3
Weightlifting
5 rounds
1 shoulder press
2 push press
3 jerks
Gymnastics
5 rounds of max rope pulls
Core
50 med ball Russian twists
Test
20min to fin 1RM front squat
METCON
“Game over man, GAME OVER!”
For time:
100 wall balls 20/14
Note: Burpee EMOM. Start with 1 burpee, perform as many wall balls as you can in the minute, then perform 2 burpees. Continue to add 1 burpee every minute. The workout stop when you reached 100 wall balls. If you can no longer perform any wall balls in the minute, it’s game over!
Lite/beginners
For time:
100 wall balls 20/14
Note: No burpee EMOM
Weightlifting
Clean and jerk
5-5-3-3-3-1-1-1-1
Note: Build up to max
Clean high pulls @80% of 1RM
5-5-5
Note: Touch and go
Accessory work
Arnold press 5×8
Weightlifting
Clean sots press 3×5
Gymnastics
Practice handstand walk for 5min
Core
Plank hold 2min
Skills/Gymnastics
15min EMOM alt min
1min skin the cat
1min lower from inverted hang
1min candle sticks
Note: Perform 2 to 5 reps of each per min, scale as needed
METCON
Rx
For time:
3 pegboard ascents
35 zeus rope double unders
2 pegboard ascents
35 zeus rope double unders
1 pegboard ascent
35 zeus rope double unders
Scaled option
For time:
3 rope climbs
35 double unders
2 rope climbs
35 double unders
1 rope climb
35 double unders
BURN
12min AMRAP
1mile run
Max row meters
at 12min, go right into:
8min AMRAP
800m run
Max row meters
at 20min, go right into:
4min AMRAP
400m run
Max row meters
Note: No rest between the AMRAPs
Goal is to get as far as you can on the rower every rounds. Faster you run, the more distance you get on the rower
Accessory work
Shoulders of steel
Alternating dumbbell press 3×10 (10 per side)
Weightlifting
Snatch sots press 3×5
Gymnastics
Accumulate 1min of front planche
Core
3 rounds
15 GHD sit ups
15 back extensions
Test
20min to find 1RM clean
Note: From the ground, any style, power or squat, whatever will get you the heaviest load
METCON
5min AMRAP
1 hang squat clean
1 shoulder to overhead
2 hang squat clean
2 shoulder to overhead
3 hang squat clean
3 shoulder to overhead
4 hang squat clean
4 shoulder to overhead
Keep adding 1 rep of each until 5min
Rx 95/65
Lite/beginners 75/55
Score is total reps
Accessory work
Shoulders of steel
Dumbbell lateral raises 3×8
Weightlifting
Hang power snatch 3×10
Gymnastics
30 false grip ring row
Core
20 strict knees to elbows
Strength
Snatch balance
3-3-3-3-3
Note: Keep it light and snappy. Technique focus and speed under the bar, no more than 50% of 1RM. Fixed or build up for the load
METCON
For time:
21-15-9
Ring dips
Box jumps 30/24
Lite/beginners
For time:
21-15-9
Push ups
Box jumps 24/20
Accessory work
Shoulders of steel
Crossover symmetry movements x3
Weightlifting
Pendlay row 5×3
Gymnastics
Accumulate 1min of front planche
Core
Accumulate 1min of L-sit hold on ground