Muscle snatch (build to max)
1-1-1-1-1-1
Power snatch (drop)
2-2-2-2-2
Power clean (drop)
2-2-2-2-2
Acc work
GHD sit ups
10-10
Back extensions
10-10
For time:
400m run
25 hang power cleans 95/65
50 hand release push ups
75 sit ups
400m run
25 front squats 95/65
50 pull ups
75 single unders
400m run
25 thrusters 95/65
50 back squats 95/65
75 double unders
400m run
Note: BOOM!!
Skills/Technique
The rope climb
Practice of the foot wraps, locking in, efficiency, kipping leg less, L-sit, start seated
Challenge of the day: 1 reset rope climb
METCON/Strength
For time:
15-12-9
Deadlift
Shoulder press
Rx deadlift at double bodyweight, shoulder press at 3/4 bodyweight
Scale option: deadlift at 1.5 bodyweight, shoulder press at half bodyweight
Note: This meant to be heavy, if scaling, aim for something challenging for triples. You’ll need to go with singles and longer rest in between. Make sure technique and form are not compromised, you miss judged on the weight, don’t be afraid to bring it down.
Clean and jerk
1-1-1-1-1
Clean pulls @110% of 1RM clean and jerk (touch and go, fixed weight)
2-2-2-2
Back squat
2-2-2-2-2
Acc work
Shoulder dumbbell lat raise
10-10-10
Shoulder dumbbell press
10-10-10
Guys night out Saturday June 10th 4pm at the archery games
Strength/Skills
10min EMOM alt min
10 GHD sit ups
3 forward rolls
METCON
16min AMRAP
4 knees to elbows
8 kettlebell swings 53/35
12 box jumps 30/24
Note: The box for the box jumps will be placed across the room
Guys night out is Saturday June 10th 4pm at the Archery games
Promotional video shooting Sunday June 11th at 9am
Skills
Double unders mechanics
5min EMOM
10 single unders
20 double unders
5 triple unders (If you can’t do any, either stop at 20 doubles or just do 25 doubles)
Strength
Hang squat cleans
3-3-3
Front squats (Rack)
3-3-3
Split jerks (Rack)
3-3-3
Note: Build to max for all lifts
Reminders and announcements:
Guys night out Saturday June 10th
Promotional video filming Sunday June 11th during the 9am class. We need at least 10 volunteers (Must be extremely good looking:0)
Garage workout date TBA
Swimming workout date TBA
Track workout date TBA
Beach volleyball date TBA
Community assemble mega supersonic clean up date TBA
Pyromania II July 23rd and 24th. We’re almost sold out
“Regionals at Pyro day 3”
EVENT 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats 80/55
Time cap: 11 minutes
Note: Chest to bar pull ups and barbell overhead squat for scale is a good option
Rest 10min
EVENT 6
For time:
30 / 25 cal. bike
20 burpee box jump-overs 30/24
10 odd object cleans sandbag/Dball
Time cap: 6 minutes
Note: Event 6 is meant to be quick, we’ll be rotating athletes on the air bike. As soon as one athlete is done on the bike, the next athlete will start the workout. We don’t have 150 or 100lbs sandbags so we’ll improvise, it’s meant to be heavy and awkward.
Hang snatch
3-3-3-3-3
Power clean + power jerk
1-1-1-1-1
Overhead squat
1-1-1-1-1
Note: All build to max
Acc work
Snatch sots press (keep it light, work on mobility and technique)
5-5-5-5-5
Weightlifting at 10
Open gym at 11
Firebreathers at 12
Event 3:
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 10ft target
Women use a 55-lb. dumbbell and 20-lb. ball
Time cap: 16 minutes
Note: We don’t have a 30lbs ball so men will go 11ft target. For the rope climbs, there will be a tape on the rope at about 5ft. You’re not allowed to lock in your feet below the tape
Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Time cap: 11 minutes
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells
This weekend is the West Regionals in Portland. It’s also Regionals at Pyro (to some capacity). We’ll be doing the whole programming over the weekend, Even 1/2 today, 3/4 Saturday and 5/6 Sunday. Each workout is to be treated like any other workout at Pyro, scale accordingly, use weights that makes sense for you, maintain the intent of the workout and have fun. The main difference with the Regionals workouts is the time caps and we’ll have a set rest time in between events. Basically, do all you can in the time frame
We have a full extra week to do the Canwest games. If you desire to get it done right away, you can do so this weekend during open gym times
EVENT 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time cap: 25 minutes
10min rest
EVENT 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 6 minutes
