Strength/test
Widowmaker
20 rep max back squat
We tested the widowmaker 4 weeks ago on November 22nd. Since then, we programmed 2 days of squatting per week dedicated to building up strength and capacity for that volume. This is on top of the regular programming and the weightlifting which had plenty of squatting. If you followed the whole program, you should have the strength, capacity, and confidence to hit at least 20-30lbs more than what you did 4 weeks ago. Now, there’s more to it than just following a program. Proper nutrition, proper rest, mindset, how you feel and much more that will influence if you get a new record. If you don’t get it, don’t stress it out, that’s life. We can’t always PR. The real deal is, when we don’t PR, how we take it and how we keep going.
METCON
5 rounds for time:
12 toes to bar
12 alternating dumbbell snatch 50/35
Firebreathers
Dumbbell at 70/50
Health
Knee raises
Dumbbell at 35/20
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
150 cals bike
Weightlifting
Snatch push press 5×5
Gymnastics
Front planche hold 1min
Core
50 hip extensions
“DOUBLE FEATURE”
TEAMWOD
“SANTA’S SLEIGH”
One team, as many elves as possible
20min AMRAP
Sled (row for meters)
Gift throws 20/14 (wall balls)
Santa needs your help, we need to cover as much distance as possible and distribute as many gifts as possible. Christmas depends on you. The more of you that shows up, the more gifts that will get delivered.
WOD exchange
Bring a workout wrapped in a box. Randomly, athletes will pick one of the gifts and have the choice to open it or exchange it. Once we have all the gifts open we will do the workouts.
“LIFE ISNT ABOUT FINDING YOURSELF. LIFE IS ABOUT CREATING YOURSELF”
“TRIFECTA”
Gymnastics
5 rounds with a partner work/rest (From “the gymnastics course”)
One round is 3 sets of:
1 tuck up
1 pike up
1 russian push up
METCON
With a partner, for quality, alternate each round
5 rounds
1 strict muscle up or strict pull up (use your partner for spotting if required)
10 pistols (go weighted or use assistance as needed)
20ft handstand walk (add obstacles or use your partner for spotting if required)
Pyro weightlifting W6D3 (last day of this cycle)
New weightlifting cycle starts Tuesday January 7th. We have 2 weeks between now and then and we’ll use that time to reset and work on technique.
“Forged by Fire” (6 weeks, 3/week)
This cycle will be barbell cycling focus. Lots of touch and go, complexes with varied quick rest periods. This will develop our ability to accelerate rep rate and recovery between sets. Loads will be lighter and we should aim for the typical classic benchmark loads like 135/95 used for “GRACE”, “ISABEL” or 155/105 for “DT” for example. We’ll be doing ladders as well
Clean
1-1-1-1-1-1-1
Jerk
1-1-1-1-1-1-1
Firebreathers
“12 days of Christmas”
1 devil’s press 50/35
2 db thrusters 50/35
3 db step overs 24/20 50/35
4 20ft rushes
5 V-ups
6 shoulder to overhead 135/95
7 burpees to target (6inch above reach)
8 toes to bar
9 hang power cleans 135/95
10 wall balls 11/10 20/14
11 wall climbs
12 front squats 135/95
Firebreathers
Replace barbell for dumbbells and all dumbbells movements at 70/50
Note: A rush is basically a burpee into a shuttle run. Each rep starts on the ground, chest and thighs touching, stand up and run
Coach corner: This might be the naughtiest “12 days of Christmas” we’ve programmed
“FUBAR”
10 rounds for time:
3 bar muscle ups
6 handstand push ups
9 dumbbells squats 50/35
Health
Pull ups
Hand release push ups
9 single dumbbell squat 50/35
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
45 wall balls 20/14
45 cals bike
45 cals row
* Break however you like
Weightlifting
Hip snatch 5×5
Gymnastics
30 pistols
Core
3 sets
15 GHD sit ups
15 hip extensions
Strength
Back squat
15-5
Note: Aim for approx 75% of 1RM. Try not to break the 15 and 5 but if you absolutely have to, so be it. We’ll be testing the 20RM on Sunday the 22nd
METCON
10min AMRAP
5 kettlebell snatch right 53/35
25ft overhead walking lunges right 53/35
5 kettlebell snatch left 53/35
25ft overhead walking lunges left 53/35
10 shuttle runs 25ft
Note: Score is total reps. 5ft equals 1 rep. 1 round equal 70 reps
Health
Kettlebell 35/26
Front rack lunges
Pyro weightlifting W6D2
Clean and jerk
1-1-1-1-1-1-1
Note: Any style
Clean pulls @110% of today’s max
3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 rounds
14/12 cals bike
5 burpees
Weightlifting
Split jerk press 3×5
Gymnastics
30 false grip ring row
Core
Front plank 1min
Side plank 1min each side
“SNAFU”
10 rounds for time:
3 overhand deadlifts 315/225
6 bar facing burpees
9 wall balls 20/14 11/10
Health
Deadlifts 185/125
Wall balls 14/10
BURN
5 rounds for time:
20/14 cals row
15 box jump overs 24/20
10 situps
5 hand release push ups
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
50 shuttle runs 10m
Weightlifting
Pendlay row 5×5
Gymnastics
Rope pulls 3×8
Core
Paralettes L-sit hold 1min
Strength
Back squat at approx 75% of 1RM
12-8
Note: Perform 12 reps, rack the bar and then perform 8 reps. Rest as needed but don’t take too long. Thursday will be 15 and 5 and we’ll be testing 20RM (widowmaker) again next week. If you did all squat cycle, you should get a good 30lbs PR on your 20RM
METCON
5 rounds for time:
5 strict pull ups
5 strict ring dips
25 squats
**If you have a weight vest 20/14, wear it**
Health
Pick a movement variation challenging for you. Rep scheme stays the same. Focus on form and building strength. No kipping
Pyro weightlifting W6D1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Front squat
1-1-1-1-1
Note: Last week for this cycle
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
45 cals bike
45 wall balls
AFAP, break however you want
Weightlifting
Snatch press 3×5
Gymnastics
Inversion 5min
Core
L-sit hold 90sec
“De Bast”
Teams of 2
14 rounds for time:
5 devils press 50/35
5 dumbbells step overs 50/35 24/20
35 double unders
Health
Dumbbells 35/20
Box at 20inch
Single unders
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
150cals bike or 10min at moderate pace
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
3 sets
15 GHD situps
15 hip extensions
“DOUBLE FEATURE”
TEAMWOD
Teams of 4
Partner 1 and 2 then 3 and 4
30 sync toes to bar
Partner 1 and 2 then 3 and 4
30 sync burpees to target
Partner 1 and 2 then 3 and 4
30 sync dumbbells squats 50/35
Timecap 15min
then, at 15min, immediately into:
30ft dash
30 dumbbell snatch 70/50
30ft dash
Note: Relay, one athlete at a time
Timecap: 15min
TEAM BURN
Teams of 4
30min AMRAP
Row cals
Wall balls 20/14
Kettlebell swings 53/35
Note: 3 athletes work at a time, 1 is resting. Score is total reps of everything after the time
“TRIFECTA”
Gymnastics
10min EMOM alt min
1 legless rope climb
25ft handstand walk
METCON
For time:
8min AMRAP
2 toes to rings
2 ring push ups
4
4
6
6
…
…
Pyro weightlifting
Snatch balance
3-3-3-3-3
Note: Light and snappy. Work on technique and win the bottom the position
Clean and jerk complex
7 sets
1 clean grip deadlift
2 hang squat cleans
3 jerk
Firebreathers
“17.3 for actual human beings”
24min AMRAP
3 rounds:
6 chest to bar pull ups
6 squat snatch 95/65
3 rounds:
7 chest to bar pull ups
5 squat snatch 135/95
3 rounds:
8 chest to bar pull ups
4 squat snatch 155/105
3 rounds:
9 chest to bar pull ups
3 squat snatch 185/125
3 rounds:
10 chest to bar pull ups
2 squat snatch 205/135
3 rounds:
11 chest to bar pull ups
1 squat snatch 225/145
