“TRIFECTA”
Gymnastics
Primer
Free standing handstand hold
Skills/conditioning
Handstand walk
5 + 5
10 + 10
15 + 15
20 + 20
Firebreathers
3ft wide strip, pivot to come back
For beginners, just work and your handstand walk development
METCON
10min EMOM
1min complex 1 strict toes to bar, 1 kipping toes to bar, 1 chest to bar pull up, 1 bar muscle up
1min complex 1 candle stick to pistol to kick into handstand to forward roll into pistol
Pyro weightlifting
Hip snatch
3-3-3-3-3
Note: Light and snappy, keep the weight around 50% of 1RM for all 5 sets
Snatch/ground to overhead ladder
For time:
12-10-8-6-4-2
75/55 95/65 115/85 135/95 155/105 165/115
**Any style
Scale the ladder accordingly. Time intent: Approx 3min
Firebreathers
“RYAN”
5 rounds for time:
7 ring muscle ups
21 burpees to target
**Each burpee terminates with a jump one foot above max standing reach
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
or
“TYLER”
5 rounds for time:
7 ring muscle ups
21 sumo deadlift high pulls 95/65
Lite
Strict pull ups for ring muscle ups
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
