Skills/strength
10min EMOM alt min
50 single unders or
30 double unders or
15 triple unders
5 clean grip deadlifts @50% of 1RM
METCON
5 rounds for time:
5 ring muscle ups
5 box jumps 40/32
Lite
5 strict pull ups
5 box jumps 30/24
Timecap: 10min
BURN
10 rounds
2min AMRAP
20/17cals row
Max push ups
1min rest
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8
Conditioning
50 burpees
Weightlifting
Split jerk press 3×5
Gymnastics
Rope pull ups 3xmax
Core
L-sit hold 1min
“FORCES”
3 rounds for reps:
1min sandbag shuttle runs 70/50 25ft
1min devil’s press 35/20
1min dumbbells box step overs 35/20 24/20
1min sled push 190/150 25ft
1min 25ft rushes*
1min rest
*Rushes are shuttle runs that starts in the prone position. Basically a burpee shuttle run haha
PYRO WEIGHTLIFTING
Squat snatch
3-3-3-3-3
*Drops allowed. All working sets above 50% of 1RM
Snatch pulls @110% of 1RM
2-2-2-2-2
*No drops, touch and go on the ground
Front squats
3-3-3-3-3
*Focus on depth and build strength at the bottom. All working sets above 50% of 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 wall balls 30/20
Weightlifting
Hip snatch 5×3
Gymnastics
Handstand walk 100ft AFSAP
Core
50 GHD situps
16min AMRAP
3 rounds of “DT”
95/65
3 rounds of “DT”
135/95
3 rounds of “DT”
155/105
AMRAP “DT”
185/125
“DT”
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Firebreathers
4min to complete each sections. If you can’t complete the 3 rounds in the given time, it’s game over.
Also add:
3 rounds of “DT”
185/125
then AMRAP “DT” up to 20min
205/135
Lite
16min AMRAP
75/55
95/65
105/75
115/85
“DOUBLE FEATURE”
TEAMWOD
“TILL DEATH DO US PART”
Teams of 2
16min AMRAP
Partner 1
21/17 cals row
15 burpees
9 handstand push ups
Partner 2
21 dumbbells hang power cleans 50/35
15 box jumps 24/20
9 dumbbells shoulder to overhead 50/35
Partners must switch every round
Partners must wait for their partners to finish the movements before moving to the next
Flow:
Partner 1 does 21 cals on the row while partner 2 does 21 hang dumbbells power cleans, when both are done, then they move to the burpees and the box jumps, when done, they both move to the next movement. When a full round is completed, Parter 1 does what Partner 2 did and Partner 2 does what Partner 1 did. Keep rotating until times up. The room will be setup with 2 lines where both athletes will move forward together.
BURN
For time:
150 wall balls 20/14
75 toes to bar
**Break the reps however you’d like
Example:
5 rounds of:
30 wall balls
15 toes to bar
or smaller sets to keep moving
Then
1mile run
Record your time after the wall balls and the toes to bar
“TRIFECTA”
GYMNASTICS
10min EMOM alt min
Handstand walk 20ft
Rope climb or pegboard
10min AMRAP
4 strict knees to elbows
6 hand release push ups
8 pistols
PYRO WEIGHTLIFTING
Overhead squats
5-5-5-5-5
**Try to make the first rep a snatch balance if you can
Split jerk
5-5-5-5-5
**Technique focus
Pendlay row
5-5-5-5-5
**Fixed weight
FIREBREATHERS
“HOTSHOT 19”
6 rounds for time:
30 air squats
19 power cleans 135/95
7 strict pull ups
400m run
**If you have Firefighting duty gear or a weight vest, wear it**
Note: The workout Rx is without duty gear or a weight vest
Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.
“VICKERY”
5 rounds for time:
400m run
3 ring muscle ups
6 squat snatch 135/95
Firebreathers
Strict ring muscle ups
165/115
Lite
3 pull ups
6 squat snatch 75/55
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Max unbroken wall balls
Weightlifting
Clean grip sot press 5×5
Gymnastics
Handstand walk 60ft
Core
Ring support leg raise 3×8
Skills
Kick to handstand
Handstand push ups
Kipping handstand push ups
**Only perform kipping handstand push ups if you can do 5 to 10 strict handstand push ups**
30min EMOM alternating minute
12/10cals row
30 double unders
5 handstand push ups
Note: If you can’t finish all the reps in the minute, cut down the volume or scale
PYRO WEIGHTLIFTING
Power clean and push jerk
5-5-5-5-5
*Touch and go or drops. All working sets over 50% of 1RM clean and jerk
Clean pulls @110% of 1RM
2-2-2-2-2
Front squats
5-5-5-5-5
Note: All working sets above 50% of 1RM front squat
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
50 burpees
Weightlifting
Snatch grip sot press 5×5
Gymnastics
5 sets of max strict pull ups
Core
3 rounds
15 GHD sit ups
15 hip extensions
Strength
10min to find:
1RM thruster
METCON
“SHATTERED SOUL”
21 thrusters 95/65
15 toes to bar
18 thrusters 115/85
15 toes to bar
15 thrusters 135/95
15 toes to bar
12 thrusters 155/105
15 toes to bar
9 thrusters 175/115
BURN
10 rounds for time:
15/12cals row
10 shuttle runs 25ft
1min rest between rounds
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Conditioning
200 double unders AFSAP
Weightlifting
Hip snatch 3×5
Gymnastics
Front planche hold 1min
Core
Side plank 1min each side
“PYRO PRIDE”
Same sex teams of 2
For time:
Buy in:
800m tethered run
then
5 rounds
100ft sync walking lunges (25ft x 4)
10 partner deadlifts 315/215
10 sync bar facing burpees
then
Buy out:
800m tethered run
PYRO WEIGHTLIFTING
**New 6 week cycle starting today**
Power snatch
5-5-5-5-5
*All working sets above 50% of 1RM. Touch and go or drops
Snatch pulls @110% of 1RM
2-2-2-2
Front squats
5-5-5-5-5
*All working sets above 50% of 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals row or bike
Weightlifting
Hip cleans 3×5
Gymnastics
30 ring dips
Core
Hanging L-sit hold 1min
Skills (10min)
Kipping pull ups
Butterfly pull ups
Bar muscle ups
METCON
16min AMRAP
40 alternating dumbbell snatch 50/35
40 pull ups
30 dumbbells burpee deadlifts 50/35
30 chest to bar pull ups
20 devil’s press 50/35
20 bar muscle ups
Lite
40 alternating dumbbell snatch 35/20
40 ring rows
30 dumbbells burpee deadlifts 35/20
30 jumping chest to bar pull ups
20 devil’s press 35/20
20 jumping chest to bar pull ups + push ups
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
50 wall balls 30/20
Weightlifting
Snatch balance 3×5
Gymnastics
Rope pulls 3xmax
Core
15 strict toes to bar
