“TRIFECTA”
Gymnastics
SLIPS (handstand focus)
Scales
10 sets
1 right leg front and back
1 left leg front and back
L sit hold 1min
Inversion
Handstand walk
Handstand forward roll bailout
Handstand cartwheel bailout
Plank
Front planche hold 1min
Stretch
Shoulder and hip focus
METCON
For time:
10 around the world (right/left = 2 reps)
10 ring push ups
8 around the world
8 ring push ups
6…
6…
4…
4…
2…
2…
Pyro weightlifting
“FORGED BY FIRE” W3D3
Primer
Snatch balance 5×3
Note: Light and snappy, speed under the bar focus
Shoulder press
1-1-1-1-1
push press
2-2-2-2-2
Push jerk
3-3-3-3-3
Note: Weight goes up only. Start at around 50% of your 1RM shoulder press
Firebreathers
Canwest qualifier
Workout 2
“HURRICANE”
25min AMRAP
20/15 cals row
20ft handstand walk
5/10/15/20/25… dumbbells step overs 24/20 50/35
20ft handstand walk
