“You just can’t beat the person who never gives up”
Strength
Deadlifts
3-3-3-3-3
Note: All sets are fixed weight at 75% of 1RM
METCON
7 rounds for time:
7 strict ring dips
7 box jumps 30/24
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Tabata row cals
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 70sec
Core
L-sit hold 60sec
Maintenance/Mobility
ROMWOD
“DOUBLE FEATURE”
TEAMWOD
5 rounds
2min AMRAP
3 synchronized wall climbs
6 synchronized burpees over the wall 48/40
Max ring push ups
1min rest between rounds
Note: Wall climb synch at the bottom and top. Synch burpees over the wall at the bottom. Share the ring push ups as needed
Score is total ring push ups for all 5 rounds combined
TEAM BURN
Teams of 2
4 rounds for time:
400m tethered run
Partner 1
21 wall balls 20/14
Partner 2
21/14 cal row
then
Partner 1
21/14 cals row
Partner 2
21 wall balls 2014
15 sync abmat situps
9 alternating box jump overs 24/20 (9 each)
“TRIFECTA
Gymnastics
15min EMOM alt min
2 skin the cats
2 false grip strict chest to ring pull ups
4 russian dips
METCON
For time:
10-1
V-ups
Note: Perform an alligator roll between each set
Pyro weightlifting W1D3
Overhead squats
5-5-5-5-5
5 sets
1 push press + 2 jerks
Firebreathers
“PAUL”
5 rounds for time:
50 double unders
35 knees to elbows
20yrds overhead walk 185/125 (60ft)
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.
He is survived by his fiancee, Lisa Esposito.
Strength
Shoulder press
5-5-5-5-5
Note: Fixed weight at 65% of 1RM
METCON
For time:
10 paralettes handstand push ups
12 flying push ups 4inches
14 deck squats 53/35
16 A jumps 8inches 53/35
18 Reverse grip chest to bar pull ups
20ft handstand walk
Health
10 inclined push ups 24/20
12 hand release push ups
14 deck squats
16 A jumps 35/20 dumbbells 8inches
18 pull ups
4 around the box
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
30 2:1 wall balls 20/14
Weightlifting
Single dumbbell bent over row 3×10
Gymnastics
20 negative pull ups
Core
3 sets
15 GHD situps
15 hip extensions
Maintenance/Mobility
ROMWOD
Skills
The ring muscle up
Point of performance
-False grip
-Body position
-transition
-dip
Not for time:
30 low ring muscle ups
METCON
For time:
12 squat snatch 95/65
10 burpees to target
10 squat snatch 115/85
10 burpees to target
8 squat snatch 135/95
10 burpees to target
6 squat snatch 155/105
10 bar facing burpees
4 squat snatch 185/125
10 burpees to target
2 squat snatch 205/135
Note: One one bar, athletes must change their own weights. Target is 6inch above reach
Timecap: 15min
Health
Bar at 95/65 for all the reps
Pyro weightlifting W1D2
Primer
Hip cleans
3-3-3-3-3
Note: Light and snappy, aim for around 40% of 1RM clean
Power clean and jerk
5-5-5-5-5
Note: Build up, drops allowed
Clean pulls @110% 1RM clean and jerk
2-2-2-2
Note: No drops, touch and go only
Back squats
3-3-3-3-3
Note: Build up
Accessory work
Shoulders of steel
Crossover symmetry x3
Weightlifting
Bulgarian split squats 3×8
Gymnastics
5min inversion practice
Core
Tabata hollow hold
Maintenance/Mobility
ROMWOD
Strength
Deadlift
5-5-5-5-5
Note: 65% of 1RM
METCON
5 rounds for time:
30 double unders
15 wall balls 20/14
12 toes to bar
Note: There is no rest between cycles
Health
SIngle unders
Wall balls 14/10
Knee raises
BURN
5 rounds
2min AMRAP
Cals row or bike
2min rest
Score is total calories for all 5 intervals
Accessory work
Shoulders of steel
Alternating dumbbells press 3×8
Weightlifting
Snatch grip sot press 5×5
Gymnastics
10 around the world
Core
30 hip extensions
Maintenance/mobility
ROMWOD
Congratulations to all the Pyromanians who completed the Berserker challenge. This was tough but you made it, SWEET SKILLS!!!
Technique/skills
Pull ups
Kipping pull ups
Butterfly pull ups
METCON
**BENCHMARK ALERT**
“FRAN”
For time:
21-15-9
Thrusters 95/65
Pull ups
Health
Thrusters 75/55
Banded pull ups
Note: This workout is meant to be very short. Approximately 5min, scaled accordingly
Pyro weightlifting W1D1
Primer
Snatch drop
3-3-3-3-3
Note: Light and snappy. Part warm, part technique, this is meant to be quick. Just like a snatch balance but no dip and drive
Power snatch
5-5-5-5-5
Note: Build up. Drops allowed but keep the reps within 10sec
Snatch pulls @110% of 1RM
2-2-2-2
Note: Fixed weight, touch and go, no drops allowed
Front squats
3-3-3-3-3
Note: Start around 50% of 1RM and build up
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
5 rounds
10 cals row
10 burpees over the rower
Gymnastics
Front planche hold 1min
Core
L-sit hold on plates, 1min
Maintenance/Mobility
ROMWOD
Blackout programming
New cycle, 6 weeks
“HARD RESET”
-Outline-
Back to basics
Base strength
Squat/deadlift/press
Base gymnastics
Strict and fundamentals
Benchmark/heroes testing
Less volume and more focus
Pyromania/Canwest prep build up
Pyro weightlifting tie in to allow easier double days
Solid foundation for the next cycle “REBOOT”
Strength
Back squat
5-5-5-5-5
Note: Weight at 65% of 1RM
METCON
3 rounds for time:
21/14 cals row
15 box jump overs 24/20
9 strict handstand push ups
Health
Step overs
Hand release push ups
Accessory work
Shoulders over steel
Crossover symmetry x3
Conditioning
5min EZ air bike
Weightlifting
Dumbbell bent over row 3×8
Gymnastics
Ring support swings 3×8
Core
15 strict toes to bar
Maintenance/Mobility
ROMWOD
“DOUBLE FEATURE”
TEAMWOD
“SUPER BROS 2”
Teams of 2
20-1
Bench press 135/95
Squat cleans 135/95
Deadlifts 225/155
Note: Share the reps as needed
TEAMBURN
“TWISTED SISTERS”
Teams of 2
20min AMRAP
50/35 cals bike or row
20 synch abmat situps
10 med ball toss 15ft 20/14
Note: Share the cals bike/row as needed
“TRIFECTA”
Gymnastics
10min EMOM alt min
25ft handstand walk
6 rope pulls
METCON
5 rounds for time:
2 low ring muscle ups
4 ring dips
8 box jump overs 30/24
Pyro weightlifting
“Forged by fire” W6D3 last day
Primer
Split jerk press
3-3-3-3-3
Power clean and jerk waves
10-8-6-4-2
Clean pulls @110% of 1RM
3-3-3-3
Note: No drops, touch and go only
Firebreathers
Berserker challenge final workout
“PYRO BERSERKER”
For time:
800m run
400m row
25 bench press @65% of 1RM
200 double unders
25 clean and jerks @65% of 1RM
100 wall balls 20/14
50 toes to bar
25 burpees over the bar
Note: This is it, the final workout. You made it. Some of us are done already congratulations. If you need to catch up, you still have until Sunday to complete all 30 workouts. if you feel like you’re too far behind, remember that you can scale the workouts to some capacity and get it done. If you look at the list of workouts, some of them are really short and can be done back to back. #noexcuses
