“WHIP CREAM”
20min AMRAP
400m run
1 legless rope climb
25 wall balls 20/14
50 double unders
Firebreathers
Rope climbs starts seated on the ground
Lite
3 rope leg lock + pull
Wall balls 14/10
Single unders
*Target intent of approximately 5 rounds
PYRO WEIGHTLIFTING
Muscle cleans + press
1-1-1-1-1
Power cleans + push press
1-1-1-1-1
Squat clean + push jerk
1-1-1-1-1
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
5 rounds
5 burpees
100m dash
Weightlifting
Pendlay rows 3×5
Gymnastics
30 low ring muscle up transitions
Core
2min plank
Strength
Deadlifts (15min)
21-15-9
*Go as heavy as you can for each sets, rest as needed in between
METCON (10min)
For time:
15-9-6
Shoulder press 95/65
Strict pull ups
*Whenever you break, perform 10 shuttle runs 20ft
**Shoulder press is from the ground
Note: You should aim to do about 5 reps unbroken
Lite
75/55
Ring rows
BURN
10 rounds
1min AMRAP
Max cals row
1min rest between rounds
then
Run 1 mile easy pace
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
Tabata air bike
Weightlifting
Snatch grip push press 3×5
Gymnastics
20 pistols
Core
Kettlebell side bends 3×10 each side
19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205
Stop at 20 minutes.
PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Conditioning
Run 1200m
Weightlifting
Hip cleans 3×5
Gymnastics
Front planche hold 1min
Core
30 GHD situps
Strength
Jerk
2-2-2-2-2
*Build to max
METCON
8min AMRAP
5 box jumps 36/30
10 hand release push ups
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
5 rounds for time:
10 cals row
5 burpees over the rower
Weightlifting
Split jerk press 3×5
Gymnastics
Ring support swings 3×10
Core
L-sit hold 1min
“DOUBLE FEATURE”
TEAMWOD
Teams of 2
“DEADLY FIFTY)
50 cals bike (25 each)
50 sync box jump overs 24/20
50 sync toes to bar
50 cals row (25 each)
50 sync deadlifts 135/95
50 sync bar facing burpees
50 cals bike (25 each)
50 sync kettlebell swings 53/35
50 sync walking lunges
50 cals row (25 each)
BURN
“IRON LUNGS”
10 rounds for time:
14/10 cals bike
30 double unders
100m sprint
“TRIFECTA”
Gymnastics
Handstand walk 100ft
Rx 25ft sections. 5ft increments minimum. Try to do it in the least amount of sets
Scaled: Get inverted, work on your skills. Shoulder taps on the wall or use a partner to assist
Ring series
7 sets
METCON
3 rounds for time:
10 squat jumps
5 wall climbs
1 complex
-1 strict toes to bar
-2 kipping toes to bar
-3 kipping pull ups (no butterfly)
PYRO WEIGHTLIFTING
Hang power snatch (no drops)
5×3
Snatch balance
5×3
5 sets
1 shoulder press
2 push press
3 split jerks
Firebreathers
“LUCE”
3 rounds for time:
1k run
10 muscle ups
100 squats
**Wearing a weight vest**
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
Skills
10min practice on the skill/weakness of your choice
METCON
“THE KRAKEN”
5 rounds for time:
30 wall balls 20/14
15 power snatch 75/55
*Every 2min, perform 8 burpees. The workout starts with the burpees
Note: See you on the darkside
Lite
Wall balls 14/10
Power snatch 45/35
Accessory work
Shoulders of steel
Kettlebell waiter carry 100ft
Weightlifting
Hip snatch 4×5
Gymnastics
30 false grip ring rows
Core
2 rounds
15 GHD situps
15 hip extensions
Strength
10min EMOM
1 front squat @ 1RM clean and jerk
15min AMRAP
200m run
2 strict pull ups
2 strict handstand push ups
*Add 2 reps of each every round
Lite
Ring rows
Hand release push ups
PYRO WEIGHTLIFTING
Snatch ladder
Male
95-105-115-135-155-165-175-185-195-205
Female
65-70-75-80-85-90-95-100-105-110
*10 lifts, scale the weights as needed
Tie break: 5 reps for time
Male at 115
Female at 75
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Jerk 3×5
Gymnastics
Candlestick into a pistol 10 per side
Core
Ring support L-sit hold 1min
“THE STANDARD”
For time:
30 clean and jerks 135/95
30 ring muscle ups
30 snatch 135/95
Lite
Bar at 95/65
1 strict pull up + 1 push up for each muscle up
BURN
10 rounds for time:
200m run
30 double unders
200m row
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 3×5
Gymnastics
Iron Cross hold 1min
Core
30 GHD situps
30 situps
Ringer 1
For time:
30-20-10
Air bike cals
Toes to rings
Time cap: 7min
Note: Ringer 2 starts 7min after Ringer 1
Ringer 2
15-10-5
Burpees to rings
Overhead squats 135/95
Time cap: 5min
Lite
Knee raises
Overhead squats 95/65
PYRO WEIGHTLIFTING
Clean ladder
Male
200-205-210-215-220-225-230-235-240-245
Female
100-105-110-115-120-125-130-135-140-145
*10 lifts, scale the weights as needed
Tie break: 5 reps for time
Male at 165
Female at 85
Accessory work
Shoulders of steel
Lateral plate raises 3×8
Weightlifting
Snatch balance 5×5
Gymnastics
Free standing handstand hold 1min
Core
50 hip extensions
