Strength
4 sets
4 front squats
8 back squats
Note: Fixed weight at 65% or your 1RM front squat
METCON
For time:
120 double unders
then
21-15-9
Row cals
Push ups
Toes to bar
then
120 double unders
Firebreathers
Replace toes to bar for GHD situps
Health
Single unders
Replace toes to bar to knee raises or abmat situps
Pyro weightlifting
Primer
Muscle snatch
1-1-1-1-1
Snatch grip sot press
3-3-3-3-3
Power snatch
3-3-3-3-3
Note: Touch and go
Snatch pulls @110% of 1RM
2-2-2-2-2
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
5min air bike
Weightlifting
Split jerk press 3×5
Gymnastics
Ring support swing 3×8
Core
3 sets
15 hip extensions
Maintenance/mobility
ROMWOD
Happy New Year!!!
“DAY ONE”
20 rounds for time:
1 bar muscle up
2 strict handstand push ups
4 power cleans 135/95
Health
1 strict pull up
2 pike push ups feet on a box
4 power cleans
Note: Fair amount of volume here, scale the reps and weight as needed.
“GOODBYE 2019”
2019m row
20 burpees
19 power snatch 95/65
20 burpees
19 hang squat cleans 95/65
20 burpees
19 front squats 95/65
20 burpees
19 shoulder to overhead 95/65
20 burpees
19 thrusters 95/65
2019m row
Firebreathers
Switch all barbell movements to double dumbbells 50/35. **Yes, that means double dumbbells power snatch**
Health
Bar at 75/55
Adjust the volume accordingly
Strength
Snatch balance
1-1-1-1-1-1-1
METCON
10min AMRAP
5 strict knees to elbows
10 overhead squats 95/65
50 double unders
Health
5 abmat situps
10 overhead squats 75/55
50 single unders
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 cals bike
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
30 weighted hip extensions
Maintenance/Mobility
ROMWOD
“DOUBLE FEATURE”
TEAMWOD
“BILL AND TED”
Teams of 2
2 rounds for reps
3min sled push 280/190 20ft
3min bazooka bar carry 310/210 20ft
3min alternating burpees sandbag over the wall 70/50 48
3min cals bike
3min rest
TEAMBURN
“YOU BURN, I BURN”
Teams of 2
3 rounds for reps
1min sync burpees
1min alternating partner wall balls 20/14 10/9
1min sync abmat sit ups
1min sync step ups 24/20
1min sync squats
1min rest
**47 registered for the BERSERKER challenge**
Starts January 6th for 6 weeks
30 workouts
Everyone that completes the challenge will get an exclusive Pyro Berserker tshirt and badge
This challenge is for everyone, no Rx or scaled, you do each challenge the best of your ability. As long as you challenge yourself
50$ which covers your tshirt, the badge and the athlete logbook to keep track of your progress
“TRIFECTA”
Gymnastics
SLIPS 20min
4min per movement
METCON
8min AMRAP
10 squats
4 toes to bar
3 pull ups
2 chest to bar pull ups
1 bar muscle up
Pyro weightlifting
Hang squat snatch
1-1-1-1-1-1-1
Panda pulls @110% of today’s max hang squat snatch
2-2-2-2-2
Firebreathers
“KAREN x ISABEL”
For time:
50-40-30-20-10
Wall balls
6 power snatch 155/105
Strength
Power clean
2-2-2-2-2-2-2
METCON
For time:
21-15-9
Hang squat cleans 135/95
Hand release push ups with elevated feet 8/6
Then
1min L-sit hold hands on plates 45/35
Health
Hang squat cleans 95/65
Hand release push ups
1min hollow body hold
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
10 min moderate pace air bike or row
Weightlifting
Pendlay row 5×5
Gymnastics
Front planche hold 1min
Core
50 hip extensions
“FIGHT GONE TERRIBLY WRONG V2”
3 rounds for reps
1min burpees over the bar
1min deadlifts 225/155
1min cals bike
1min GHD sit ups
1min cals row
1min rest
MERRY CHRISTMAS!!!
Core annihilator
“DEATH BY V-UPS”
Minute 1: 1 V-up
Minute 2: 2 V-ups
Minute 3: 3 V-ups
…
…
Continue adding 1 rep every minute until you can no longer complete the set. Partial reps count so if you get 13 reps in the 15 for example, it does add up to your overall score. Don’t just stop if you think you won’t finish the next minute. Still get as many as you can
Maintenance/Mobility
20min
Note: You’ll probably need to stretch your abs after this, just saying haha
24min AMRAP
24cals row
24 burpees over the rower
24 power snatch 95/65
24 wall balls 20/14
24 double unders
24 power cleans 135/95
24 GHD sit ups
24 strict handstand push ups
24 deadlifts 225/155
24cals bike
Health
24cals row
24 burpees over the rower
24 power snatch 75/55
24 wall balls 14/10
24 single unders
24 power cleans 95/65
24 abmat situps
24 hand release push ups
24 deadlifts 135/95
24cals bike
Accessory work
Maintenance/mobility 20min
