Strength
Jerk
5-5-3-3-3-1-1-1-1
55/60/65/70/75/80/85/90/95% of 1RM jerk
METCON
3 rounds for time:
15 box jumps over 24/20
9 dumbbells step overs 24/20 50/35
6 devil’s press 50/35
Lite
Dumbbells 35/20
PYRO WEIGHTLIFTING
Snatch complex
5 sets
1 power snatch
1 snatch
1 hang snatch
1 overhead squat
Note: Build to max
Snatch pulls @ your max load for the complex
3-3-3-3
Front squats
3-3-3-3-3
Note: From the ground, build to max
Accessory work
Conditioning
1 mile run
Skills
100 double unders
Weightlifting x Gymnastics
5 sets
5 front squats
5 strict toes to bar
Core
30 slow hip extensions
“3 headed monster”
25min AMRAP
Run 400m
50ft handstand walk
5 hang squat cleans 185/125
Firebreathers
10ft increments for the handstand walk
225/155
Lite
50ft bear crawl
95/65
Accessory work
Shoulders of steel
Lateral plates raises 3×10
Weightlifting
No dip split jerk 3×5
Gymnastics
30 pistols
Core
30 GHD sit ups
“DOUBLE FEATURE”
TEAMWOD
Teams of 3
For time:
3 rounds each:
25 double unders
100ft shuttle run (50ftx2)
3 rounds each:
12 kettlebell snatch 53/35 (6 per side)
100ft shuttle run (50ftx2)
3 rounds each:
10 single arm dumbbell thrusters 50/35
100ft shuttle run (50ftx2)
2 athletes (1 athlete rest)
100ft synchronized overhead single arm walking lunges 50/35 53/35
Timecap: 12min
Then
5min AMRAP
Cals row
Thrusters 120/80
Share as needed. 1 athlete row, 1 athlete does thrusters, 1 athlete rest. Athletes must advance the bar forward every 10 reps on the thrusters
BURN
5 rounds for time:
400m sandbag hill run 70/50
25 sandbag squats 70/50
“TRIFECTA”
Gymnastics
Front planche practice 10min
Ring/bar muscle up practice
or
Pull ups/kipping/butterfly practice 10min
METCON
5 rounds for time:
1 complex
of
1 strict knee to elbow
2 knees to elbows
3 pull ups
1 bar muscle up
10 pistols
Weightlifting
5 sets
1 power snatch
5 overhead squats
5 sets
3 front squats
6 back squats
40/45/50/55/60% of 1RM back squat
Firebreathers
“SANTIAGO”
7 rounds for time:
18 dumbbells hang squat cleans 35/20
18 pull ups
10 power cleans 135/95
10 handstand push ups
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.
For time:
1 rope climb
50 double unders
15 tire flips
25 wall balls 20/14 10/9
50ft plate farmers carry 45/35
2 rope climbs
50 double unders
15 tire flips
25 wall balls 20/14 11/10
50ft plates farmers carry 45/35
3 rope climbs
50 double unders
15 tire flips
25 wall balls 20/14 12/11
50ft plates farmers carry 45/35
Timecap: 20min
Firebreathers
pegboard ascents
Zeus rope double unders
Lite
Rope pulls
Tire deadlifts
Wall balls 20/14 10/9 across
Plates farmers carry 35/25
Accessory work
Shoulders of steel
Dumbbells lateral raises 3×8
Weightlifting
Snatch press 3×5
Gymnastics
30 shoulder taps
Core
30 slow hip extensions
Strength
E2M10M (5 sets)
5 front squats
Fixed weight at 65% of 1RM
METCON
“GET A GRIP”
5 rounds for reps:
2min Amrap
8 dumbbells burpee deadlifts 50/35
8 dumbbells step overs 50/35 24/20
Max handstand push ups
Rest 2min between rounds
Firebreathers
Strict handstand push ups
Lite
Dumbbells at 35/20
Push ups
PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1
Power snatch
2-2-2-2-2
Snatch
3-3-3-3-3
Back squats
10-10-10
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
No dip split jerk 5×5
Gymnastics
Front planche practice 5min
Core
Planck hold 2min
Primer/Skills
Front planche practice 5min
“HANSEN”
5 rounds for time:
30 kettlebell swings 70/53
30 burpees
30 GHD situps
Lite
Kettlebell swings 53/35
Situps
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
BURN
TABATA BURN
Tabata double unders
Tabata cals bike
Tabata cals row
Tabata wall balls 20/14
1min rest between movements
**Tabata is 20sec of work with 10sec rest for 8 cycles (4min). Complete a full 8 cycles before moving to the next movement. Score is total reps across all tabatas combined
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Weightlifting
Hip muscle snatch 5×5
Gymnastics
Rope pulls 3×8
Core
Hip extensions 3×15
Skills
10min on bar/ring muscle ups
METCON
For time:
1600m run
800m row
200 double unders
100 walking lunges
50 push ups
25/20 cals bike
Firebreathers
Zeus rope double unders
Ring push ups
Lite
Single unders
Knee push ups
PYRO WEIGHTLIFTING
Start with an empty bar, build up to a max snatch, when you fail your snatch, build up to a max clean and jerk. Male add 10lbs after each successful lifts, female add 5lbs.
Front squats (5sec pause at the bottom)
3-3-3-3-3
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 5×5
Gymnastics
Accumulate 2min of handstand hold
Core
Accumulate 1min of L-sit hold
Primer/skills
Accumulate 1min of front planche hold
or
30 reps of a front planche progression exercise
Strength
Push press
5-5-3-3-3-1-1-1-1
55/60/65/70/75/80/85/90/95% of 1RM push press
METCON
For time:
10-1
Thrusters 95/65
1-10
Chest to bar pull ups
Lite
Thrusters 75/55
Banded pull ups or ring rows
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Weightlifting
10 sets
1 hip snatch + 1 sot press
Gymnastics
Accumulate 1min of ring support hold
Core
15 strict toes to bar
“DOUBLE FEATURE”
TEAMWOD
Teams of 3
“GOING BIG”
Max snatch
3 attempts each only
10min cap
METCON
“GET AFTER IT”
8min AMRAP
10 box jump overs 24/20
10 power cleans 135/95
Max cals Ski erg
**Team Members can switch their movements throughout the event but can only switch after completing the 10 reps of the movement they are on
Lite
Step overs 24/20
Power cleans 95/65
BURN
45min AMRAP
800m run
40 double unders
20 wall balls 20/14
10 burpees over the wall 48/40
Note: This might leave a mark
