Skills/strength
Single dumbbell overhead squat
5-5-5-5-5
Note: 5 per side
METCON
For time:
Buy in: 1000m row
Then
5 rounds
10 overhead squats 95/65
10 shuttle runs 30ft
Buy out: 1000m
Maintenance/mobility
1omin
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 burpees AFAP
Weightlifting
Clean grip sot press 5×5
Gymnastics
Ring swing 3×10
Core
GHD barbell paddling 3×10
“Embarrassment is the cost of entry. If you aren’t willing to look like a foolish beginner, you’ll never become a gracefull master”
Strength
E2M8M (4 sets)
5 back squats @ Monday’s weight (10-20lb above max 20RM)
METCON
For time:
50/35 cals bike
50 wall balls 20/14
200 double unders
Health
Wall balls 14/10
200 single unders
Pyro weightlifting W4D2
5 sets
5 hang squat clean + 1 jerk
Clean high pulls @80% of 1RM
3-3-3-3
Back squats
5-5-5-5-5
Note: All sets above 50% of 1RM
Accessory work
Shoulders of steel
Barbell shoulder press 5×5
Conditioning
21-15-9
Barbell thrusters
Ring rows
Weightlifting
Split jerk press 3×5
Gymnastics
10 L-pull ups
Core
30 GHD situps
30 hip extensions
“MARSTON”
20min AMRAP
1 deadlift 403/285
10 toes to bar
15 bar facing burpees
Health
Deadlifts at 225/155
Knee raises
15 bar facing burpees
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
Team BURN
Teams of 3
30min AMRAP
Switch every 3min
Cals bike
Cals row
Single dumbbell box step ups 24/20 50/35
Score is total cals for the bike and row plus step ups combined
Accessory work
Shoulders of steel
Handstand hold 1min
Conditioning
Tabata push ups
Weightlifting
Hip snatch 5×5
Gymnastics
Front planche hold 1min
Core
Plank hold 2min
Side plank 1min each
“Whether you think you can or you think you can’t, you’re right”
Strength
Bench press
5-5-3-3-3-1-1-1-1
Note: Build to max
METCON
For time:
30 box jump overs 24/20
30 dumbbells clean and jerks 50/35
30 box jump overs 24/20
Health
Box at 20inch
Dumbbells at 35/20
Pyro weightlifting
Squat snatch
5-5-5-5-5
Note: Drop allowed
Snatch pulls @110% of 1RM
2-2-2-2
Note: No drops
Front squats
5-5-5-5-5
Note: Each set above 50% of 1RM front squat
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
60 cals row
Weightlifting
Pendlay row 3×5
Gymnastics
20 low ring muscle ups
Core
3 sets
15 GHD situps
15 hip extensions
BERSERKER CHALLENGE STARTS JANUARY 6TH
PYROMANIA V REGISTRATION OPENS TODAY
Note: BOOM!
Strength
5 sets
4 back squats @ 10-20lbs more than what you used last week
5 sets
Weighted pull ups
2-2-2-2-2
Note: Build to max
SLIPS for 15min
Scales
L-sit
Inversion (Handstand)
Planks
Stretching
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
60 cals bike
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
“DOUBLE FEATURE”
TEAMWOD
Teams of 3
5 rounds for time:
15/12 cals bike
10 dumbbells hang squat cleans 50/35
10 handstand push ups
Note: This is a follow the leader style workout. Athlete one starts on the bike, athlete two starts on the dumbbells and athlete three starts on the burpees. Each team member performs 5 rounds. Athletes can only move to the next station when the other athletes are done
BURN
12min AMRAP
10 burpees
25 double unders
Rest 5min
12min AMRAP
10 kettlebell swings 53/35
25 air squats
This holiday, give the gift of fitness and health to your love ones. Pyro members can get a 10 pass card for 100$+tx for their family and friends. Everyone welcome, regardless of their fitness and skill level. Our expert coaches will guide them through the workouts to stay safe and maintain the intent. We have a CrossFit Lite and BURN class if beginners feel regular class are too much to handle. We expect a lot of new faces coming in so we’ll be offering an intro/fundamentals to CrossFit regularly between now and after new year’s. This promotion stars now until Jan 31st. Le BOOM!
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time”
“TRIFECTA”
Gymnastics
10min EMOM alt min
2 candlesticks into pistols into handstand (1 per side)
2 around the world (there and back is 1)
Note: When you kick up into the handstand, try to handstand walk as far as you can. Limit to 15ft
METCON
For time:
21-15-9
Ring push ups
Toes to rings
Squat jumps
Pyro weightlifting (W3D3)
Snatch balance
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Squat clean + jerk
1-1-1-1-1
Note: Do not max out
Firebreathers
“BRENTON”
5 rounds for time:
100ft bear crawl
100ft standing broad jump
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on Oct. 31, 2009.
He is survived by his wife, Lisa; son, Quinn; and daughter, Kayliegh.
“Our greatest glory is not in never falling, but in rising every time, we fail”
“ZERO DARK THIRTY”
5 rounds for sale:
2 devil’s press 50/35
4 dumbbells front rack lunges 25ft 50/35
6 dumbbells burpee deadlifts 50/35
8 dumbbells thrusters 50/35
10 shuttle runs 25ft
Health
4 rounds for sale:
2 devil’s press 35/20
4 walking lunges 25ft
6 dumbbells burpee deadlifts 35/20
8 dumbbells thrusters 35/20
10 shuttle runs 25ft
Note: 4 rounds to reduce the volume
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
30 2:1 wall balls 20/14
Weightlifting
20 barbell hip snatch
Gymnastics
Handstand hold 1min or 30 shoulder taps
Core
Front plank 2min
Skills/technique
Burgener warm up
METCON
For time:
2 rounds
10 snatch 95/65
2 chest to bar pull ups
2 rounds
8 snatch 135/95
4 chest to bar pull ups
2 rounds
6 snatch 165/115
6 chest to bar pull ups
2 rounds
4 snatch 185/125
8 chest to bar pull ups
2 rounds
2 snatch 205/135
10 chest to bar pull ups
Timecap: 15min
Note: Snatch is any style
Pyro weightlifting (W3D2)
Clean and jerk
1-1-1-1-1-1-1-1
*Work up to about 90%
Clean pulls @110% of 1RM
3-3-3-3
*No drops, touch and go
Back squat
1-1-1-1-1-1-1
*Work up to about 90%
Note: This is week 3 of 6, regardless of how you feel, do not max out. Trust the process, stay consistent and go for it when it’s time. That’s how cycles work
Accessory work
Shoulders of steel
Weighted shoulder rotation 3×10
Conditioning
5min air bike
Weightlifting
Heaving snatch balance 5×3
Gymnastics
Bottom dip swings 3×8
Core
L-sit hold 1min
