“TRIFECTA”
Gymnastics
Primer
Free standing handstand hold
Skills/conditioning
Handstand walk
5 + 5
10 + 10
15 + 15
20 + 20
Firebreathers
3ft wide strip, pivot to come back
For beginners, just work and your handstand walk development
METCON
10min EMOM
1min complex 1 strict toes to bar, 1 kipping toes to bar, 1 chest to bar pull up, 1 bar muscle up
1min complex 1 candle stick to pistol to kick into handstand to forward roll into pistol
Pyro weightlifting
Hip snatch
3-3-3-3-3
Note: Light and snappy, keep the weight around 50% of 1RM for all 5 sets
Snatch/ground to overhead ladder
For time:
12-10-8-6-4-2
75/55 95/65 115/85 135/95 155/105 165/115
**Any style
Scale the ladder accordingly. Time intent: Approx 3min
Firebreathers
“RYAN”
5 rounds for time:
7 ring muscle ups
21 burpees to target
**Each burpee terminates with a jump one foot above max standing reach
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
or
“TYLER”
5 rounds for time:
7 ring muscle ups
21 sumo deadlift high pulls 95/65
Lite
Strict pull ups for ring muscle ups
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
Strength/skills
10min EMOM
1min 1 pegboard ascent, legless rope climb or rope climb
1min 1 triple long jump
METCON
12min AMRAP
5 deadlifts 225/155
10 toes to bar
50ft walking lunges with plate overhead 45/25
Firebreathers 275/185
Lite 155/105, knee raises, walking lunges
Accessory work
Skills
Tabata zeus rope double unders
Weightlifting
Snatch sots press 3×5
Gymnastics
Front planche 1min
Core
3 sets
15 GHD situps
15 hip extensions
Strength
Shoulder press
5-5-5-5-5
40/45/55/60/65%
METCON
For time:
21-15-9
Hang power cleans 135/95
Ring dips
Firebreathers strict ring dips + rings above reach
Lite 95/65, push ups
PYRO WEIGHTLIFTING
Primer
Push press
3-3-3-3-3
Note: light and snappy, 50 to 60% of 1RM push press
Power clean and jerk (drops allowed)
2-2-2-2-2
65/70/75/80/85% of 1RM
Clean pulls @110% of 1RM clean and jerk (no drops)
3-3-3-3
Back squats
3-3-3-3-3
60/65/70/75/80% of 1RM
Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10
Weightlifting
Hip cleans 3×5
Gymnastics
Ring support swings 3×10
Max hold front planche between sets
Core
Hanging L-sit hold 4xmax
METCON
For time:
100 bodyweight back squats
**Every time you break, perform 50 double unders
Firebreathers 120% bodyweight, 75 double unders
Lite 75% bodyweight, single unders
BURN
5 rounds for time:
400m run
**Hold plank for the amount of time it took for the run
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Weightlifting
30 overhead squats
Gymnastics
30 perfect jumping bar muscle ups
Core
L-sit hold 1min
“HOMEOSTASIS DISRUPTION”
ho·me·o·sta·sis
/hōmēəˈstāsəs/
noun
the tendency toward a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes.
dis·rup·tion
/disˈrəpSH(ə)n/
noun
disturbance or problems which interrupt an event, activity, or process.
5 rounds
3min AMRAP
25/20 cals row
25 burpees over the rower
Max dumbbells thrusters 50/35
3min rest between rounds
Score is total reps completed for all 5 rounds
Lite:
20/15 cals row
15 burpees
Dumbbells at 35/20
PYRO WEIGHTLIFTING
Primer
Snatch push press
3-3-3-3-3
Snatch
2-2-2-2-2
65/70/75/80/85% of 1RM
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
3-3-3-3-3
60/65/70/75/80% of 1RM
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Barbell only split jerks 5×5
Gymnastics
10min practice on handstand pivots
Core
30 dumbbells GHD sit ups
“ERIN”
5 rounds for time:
15 dumbbells split cleans 50/35
21 pull ups
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
“DOUBLE FEATURE”
“TEAMWOD”
Teams of 2
For time:
4 rounds
25 wall balls 20/14
10 shoulder to overhead 165/115
Then
4 rounds
25 toes through rings
100ft kettlebell overhead walking lunges 53/35
Note: lunges are 25ft lengths, 5ft increments
Then
4 rounds
25 deadlifts 165/115
10 bar facing burpees
*Share all reps as needed
“BURN”
5 rounds for time:
500m row
500m run
Teams of 2 option. One partner starts on the row, one starts on the run. Only one partner run at a time. Switch at the rower
“TRIFECTA”
Gymnastics
E2M10M (5 sets)
1 strict toe to bar
2 toes to bar
3 kipping pull ups (no butterfly)
2 knees to elbows
1 strict knee to elbow
METCON
For time:
3 rounds
10 handstand push ups
10 pistols
directly into
3 rounds
1 legless rope climb or 1 pegboard ascent
20ft handstand walk
Pyro weightlifting
Snatch complex
5 sets
1 snatch grip deadlift
1 hip snatch
1 hang snatch
1 snatch
1 overhead squat
Clean and jerk complex
5 sets
1 clean grip deadlift
1 hip clean
1 hang clean
1 clean
1 jerk
Note: Both are build to max
Firebreathers
“LOREDO”
6 rounds for time:
24 squats
24 push ups
24 walking lunges
400m run
U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.
Strength
Tempo back squats
3-3-3-3-3
Note: 3sec down, 3sec up
METCON
3min AMRAP
8 pull ups
10 box jump overs 24/20
1min rest
3min AMRAP
6 chest to bar pull ups
8 box jump overs 30/24
1min rest
3min AMRAP
4 bar muscle ups
6 box jump overs 36/30
Lite
Banded pull ups
Box jump overs/step overs 24/20
Accessory work
Skills
100 double unders for time
Weightlifting
Pendlay row 5×5
Gymnastics
30 low ring muscle up transitions
Core
3 rounds
15 GHD sit ups
15 hip extensions
“HAVOC”
3 rounds for reps:
1min power snatch
1min bar facing burpees
1min power cleans
1min handstand push ups
1min thrusters
1min rest between rounds
Rx 115/85
Firebreathers 135/95, strict handstand push ups
Lite 75/55, push ups
Pyro weightlifting
Power cleans (drops allowed)
2-2-2-2-2
Clean high pulls @90% of clean 1RM (no drops)
3-3-3-3
Back squats (5sec pause bottom)
2-2-2-2-2
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Tall split jerks 5×5
Gymnastics
30 shoulder taps
Core
30 weighted hip extensions
