Strength

E2M10M (5 sets)

5 front squats

Fixed weight at 65% of 1RM

METCON

“GET A GRIP”

5 rounds for reps:

2min Amrap

8 dumbbells burpee deadlifts 50/35
8 dumbbells step overs 50/35 24/20
Max handstand push ups

Rest 2min between rounds

Firebreathers
Strict handstand push ups

Lite
Dumbbells at 35/20
Push ups

PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1

Power snatch
2-2-2-2-2

Snatch
3-3-3-3-3

Back squats
10-10-10

Accessory work
Shoulders of steel
Arnold press 3×8

Weightlifting
No dip split jerk 5×5

Gymnastics
Front planche practice 5min

Core
Planck hold 2min

Primer/Skills

Front planche practice 5min

“HANSEN”

5 rounds for time:

30 kettlebell swings 70/53
30 burpees
30 GHD situps

Lite
Kettlebell swings 53/35
Situps

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

BURN

TABATA BURN

Tabata double unders
Tabata cals bike
Tabata cals row
Tabata wall balls 20/14

1min rest between movements

**Tabata is 20sec of work with 10sec rest for 8 cycles (4min). Complete a full 8 cycles before moving to the next movement. Score is total reps across all tabatas combined

Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10

Weightlifting
Hip muscle snatch 5×5

Gymnastics
Rope pulls 3×8

Core
Hip extensions 3×15

Skills

10min on bar/ring muscle ups

METCON

For time:

1600m run
800m row
200 double unders
100 walking lunges
50 push ups
25/20 cals bike

Firebreathers
Zeus rope double unders
Ring push ups

Lite
Single unders
Knee push ups

PYRO WEIGHTLIFTING

Start with an empty bar, build up to a max snatch, when you fail your snatch, build up to a max clean and jerk. Male add 10lbs after each successful lifts, female add 5lbs.

Front squats (5sec pause at the bottom)
3-3-3-3-3

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Split jerk press 5×5

Gymnastics
Accumulate 2min of handstand hold

Core
Accumulate 1min of L-sit hold

Primer/skills

Accumulate 1min of front planche hold
or
30 reps of a front planche progression exercise

Strength

Push press

5-5-3-3-3-1-1-1-1

55/60/65/70/75/80/85/90/95% of 1RM push press

METCON

For time:

10-1
Thrusters 95/65
1-10
Chest to bar pull ups

Lite
Thrusters 75/55
Banded pull ups or ring rows

Accessory work
Shoulders of steel
Plates lateral raises 3×10

Weightlifting
10 sets
1 hip snatch + 1 sot press

Gymnastics
Accumulate 1min of ring support hold

Core
15 strict toes to bar

“DOUBLE FEATURE”

TEAMWOD

Teams of 3

“GOING BIG”

Max snatch

3 attempts each only
10min cap

METCON

“GET AFTER IT”

8min AMRAP

10 box jump overs 24/20
10 power cleans 135/95
Max cals Ski erg

**Team Members can switch their movements throughout the event but can only switch after completing the 10 reps of the movement they are on

Lite
Step overs 24/20
Power cleans 95/65

BURN

45min AMRAP

800m run
40 double unders
20 wall balls 20/14
10 burpees over the wall 48/40

Note: This might leave a mark

“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.

Strength/skills

10min EMOM

1min 1 pegboard ascent, legless rope climb or rope climb
1min 1 triple long jump

METCON

12min AMRAP

5 deadlifts 225/155
10 toes to bar
50ft walking lunges with plate overhead 45/25

Firebreathers 275/185
Lite 155/105, knee raises, walking lunges

Accessory work
Skills
Tabata zeus rope double unders

Weightlifting
Snatch sots press 3×5

Gymnastics
Front planche 1min

Core
3 sets
15 GHD situps
15 hip extensions

Strength

Shoulder press
5-5-5-5-5

40/45/55/60/65%

METCON

For time:

21-15-9

Hang power cleans 135/95
Ring dips

Firebreathers strict ring dips + rings above reach
Lite 95/65, push ups

PYRO WEIGHTLIFTING

Primer
Push press
3-3-3-3-3

Note: light and snappy, 50 to 60% of 1RM push press

Power clean and jerk (drops allowed)
2-2-2-2-2

65/70/75/80/85% of 1RM

Clean pulls @110% of 1RM clean and jerk (no drops)
3-3-3-3

Back squats
3-3-3-3-3

60/65/70/75/80% of 1RM

Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10

Weightlifting
Hip cleans 3×5

Gymnastics
Ring support swings 3×10
Max hold front planche between sets

Core
Hanging L-sit hold 4xmax

METCON

For time:

100 bodyweight back squats

**Every time you break, perform 50 double unders

Firebreathers 120% bodyweight, 75 double unders
Lite 75% bodyweight, single unders

BURN

5 rounds for time:

400m run

**Hold plank for the amount of time it took for the run

Accessory work
Shoulders of steel
Plates lateral raises 3×10

Weightlifting
30 overhead squats

Gymnastics
30 perfect jumping bar muscle ups

Core
L-sit hold 1min

“HOMEOSTASIS DISRUPTION”

ho·me·o·sta·sis
/hōmēəˈstāsəs/
noun
the tendency toward a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes.

dis·rup·tion
/disˈrəpSH(ə)n/
noun
disturbance or problems which interrupt an event, activity, or process.

5 rounds

3min AMRAP

25/20 cals row
25 burpees over the rower
Max dumbbells thrusters 50/35

3min rest between rounds

Score is total reps completed for all 5 rounds

Lite:
20/15 cals row
15 burpees
Dumbbells at 35/20

PYRO WEIGHTLIFTING

Primer
Snatch push press
3-3-3-3-3

Snatch
2-2-2-2-2

65/70/75/80/85% of 1RM

Snatch pulls @110% of 1RM
3-3-3-3

Front squats
3-3-3-3-3

60/65/70/75/80% of 1RM

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Barbell only split jerks 5×5

Gymnastics
10min practice on handstand pivots

Core
30 dumbbells GHD sit ups

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