METCON

“AGOQ 2020 workout 1”

6min AMRAP

8 thrusters 115/85
50 double unders

Health
Thrusters 75/55
Single unders

Strength

Shoulder press
5-5-5-5-5
*Fixed weight at 70% of 1RM

Note: This is not a typo, today we’re doing the strength after the METCON. Take that into consideration, you will most likely need to go under 70% but aim for that

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Weightlifting
Bulgarian split squats 3×5 (per side)

Gymnastics
False grip hang 1min

Core
15 strict toes to bar

Maintenance/Mobility
ROMWOD

“SPT2349”

For time:

15/12 cals row
50 wall balls 20/14
25 GHD situps
15/12 cals row
50 toes to bar
25 push ups
15/12 cals row
50 chest to bar pull ups
25 hanstand push ups
15/12 cals row

Pyro weightlifting W4D2
Primer
Hip clean
3-3-3-3-3

Clean and jerk
5-5-5-5-5
*Build up, drop allowed

Clean pulls @110% of 1RM clean and jerk
3-3-3-3
*Fixed weight

Back squats
3-3-3-3-3
*Build up

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
50 barbell thrusters 45/35

Weightlifting
Snatch sot press 5×5

Gymnastics
Front planche hold 1min

Core
3 sets
15 GHD sit ups
15 hip extensions

Maintenance/Mobility
ROMWOD

“A dream written down with a date becomes a goal.
A goal broken down into steps becomes a plan.
A plan backed by action becomes reality”

BOOM!

Strength

Deadlifts
5-5-5-5-5 @70% of 1RM
*Fixed weight

METCON

5 rounds for time:

6 rushes 25ft
12 kettlebell snatch 50/35 (6 per side)

Firebreathers
KB at 70/53

Health
KB at 35/18

BURN

6 rounds for time:

21 box jump overs 24/20
15 cals bike
9 V-ups

1min rest between rounds

Accessory work
Shoulders of steel
Arnold press 3×8

Weightlifting
Hip cleans 5×5

Gymnastics
Handstand walk practice 5min

Core
Plank hold 1min
Side plank hold 1min each side

Maintenance/Mobility
ROMWOD

“In the midst of chaos, there is opportunity”

Skills

The clean and jerk
Barbell cycling

METCON

For time:

“GRACE”

30 clean and jerks 135/95

2min rest

60 bar facing burpees

Health
95/65

Note: GRACE is a classic benchmark. Time to test where you’re at. Even though there is 60 bar facing burpees after, don’t hold anything back. This is meant to be a short and intense workout, target time is 5 to 10min. 6 reps per min will give you 5min.

Maintenance/Mobility
ROMWOD

Pyro weightlifting W4D1
Primer
Snatch drop
3-3-3-3-3
*Light and snappy

Muscle snatch
1-1-1-1-1

Power snatch
1-1-1-1-1

Snatch
1-1-1-1-1

Note: Build up for each

Snatch pulls @110% of 1RM
3-3-3-3
*Fixed weight

Front squats
3-3-3-3-3
*Build up

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
1mile run

Weightlifting
Bodyweight bench press 5×5

Gymnastics
30 false grip ring rows

Core
Hip extensions 3×15

Strength W4D1

Back squats
5-5-5-5-5 @70% of 1RM

METCON

5 rounds

2min AMRAP

15/12 cals row
50ft handstand walk (25ft lengths)
Max double unders

1min rest

Note: 5ft = 1 rep. Must be 5ft increments

Health
Bear crawls
Max single unders

Note: Scale accordingly, if 50ft is too much, just do 25ft, 15ft or whatever works for you

FLOATER WOD
**Starting today, we’ll be posting a swimming “floater” workout weekly, every Sunday each week leading to Canwest and Pyromania. The workouts will be on beyond the whiteboard on Sundays. Post your times there

For time:
25m swim
50m swim
75m swim
100m swim
125m swim
150m swim

Work/rest ratio 1:1
If you swim 25m in 30sec. Rest 30sec after. Swim 50m in 54sec, rest 54sec and so on

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Tabata air bike

Weightlifting
Snatch sot press 5×5

Gymnastics
Front planche hold 1min

Core
50 GHD situps

Maintenance/Mobility
ROMWOD

“DOUBLE FEATURE”

TEAMWOD

Teams of 2

10min to find:
5RM hang squat clean

Immediately into:

10min AMRAP

3 sync wall climbs
9 squat cleans 155/105 (share as needed)
Accumulate 30sec L-sit on plates (share as needed)

Score is hang squat cleans + reps

BURN

“300”

For time:

50cals row
50 wall balls 20/14
50cals bike
50 burpees over the box 24/20
50 kettlebell swings 53/35
50 walking lunges 20/14

“TRIFECTA”

Gymnastics

10min EMOM alt min

8 paralettes shoot through
2 skin the cat

METCON

For time:

21-15-9

False grip ring rows
Ring dips
V-ups

Pyro weightlifting W3D3

Primer

Split jerk press
3-3-3-3-3
*Build up but this is meant to be lighter. Aim for approx 40% of 1RM clean and jerk

Clean and jerk
1-1-1-1-1-1-1 (7)
*Build up
**Squat cleans only, no power cleans

Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
*Fixed weight

Back squats
2-2-2-2-2
*Build up

Firebreathers

“THE SEVEN”

7 rounds for time:

7 handstand push ups
7 thrusters 135/95
7 knees to elbows
7 deadlifts 245/175
7 burpees
7 kettlebell swings 70/53
7 pull ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Skills/Technique (20min)

Pull ups
Chest to bar pull ups
Kipping pull ups
Butterfly pull ups
Bar muscle ups
Ring muscle ups

Not for time:

30 ring muscle ups

Note: Pick something hard for you. Pull ups, chest to bar, bar or ring muscle ups. If you’re consistent with your muscle ups, go strict or go for the least amount of sets to complete 30 reps. This will force you to do more unbroken. This will build confidence and capacity. Remember that if you can’t perform 5 to 10 strict pull ups, you should build your base strength and avoid kipping

Strength (20min)

Deadlifts
1-1-1-1-1-1-1 @85% of 1RM

Note: All 7 sets at fixed weight. Aim for 85% of your most recent max. Not your max from 5yrs ago when you were on your prime

Accessory work
Shoulders of steel
Ring lateral in/outs 5×5

Conditioning
5 rounds at moderate pace
20/14 cals bike
50 double unders

Weightlifting
Bulgarian split squats 3×8

Gymnastics
Front planche hold 1min

Core
15 strict toes to bar

Maintenance/Mobility
ROMWOD

Skills/technique

The power snatch
Snatch barbell cycling

METCON

“ISABEL”

For time:

30 power snatch 135/95

Health
95/65

2min rest

then

60 bar facing burpees

Score is “ISABEL” on its own and total time to complete both parts, rest included

Note: This workout has 2 parts but don’t hold anything back for “ISABEL”

Pyro weightlifting W3D2

5 sets
1 snatch balance + 2 overhead squats

Note: Aim for 40/45/50/55/60% of 1RM snatch

5 sets
Clean and jerk complex

1 clean high pull
2 hang squat cleans
1 jerk

Note: Aim for 50/55/60/65/70% of 1RM clean and jerk

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Row 5min EZ pace

Gymnastics
30 low ring muscle ups transitions

Core
Plank hold 2min

Maintenance/Mobility
ROMWOD

Pyromania V registration link:
https://competitioncorner.net/events/3119

Strength

Back squats
1-1-1-1-1-1 (85% of 1RM)

METCON

5 rounds for time:

12 wall balls 20/14
9 chest to bar pull ups
50ft dumbbells walking lunges 50/35

Health

12 wall balls 14/10
9 ring rows
50ft dumbbell walking lunges 50/35 (single dumbbell)

Time intent: 10-13min

BURN

“FORTITUDE”

30min EMOM alt min

15/12 cals row
15 burpees

Note: If you can’t before all the reps within the timeframe, just do your max.

Accessory work
Shoulders of steel
Arnold press 3×8

Conditioning
5min EZ air bike

Weightlifting
Dumbbell bent over row 3×10 per side

Gymnastics
Handstand practice 10min

Maintenance/Mobility
ROMWOD

Page 3 of 4 1 2 3 4
Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design