Skills practice/warm up
The ring muscle up 5min
Handstand push ups and kipping handstand push ups 5min
Overhead squat mobility 5min
METCON
15min AMRAP
3 muscle-ups
6 handstand Push-ups
9 overhead Squats 95/65
3 muscle-ups
9 handstand Push-ups
12 overhead Squats 95/65
3 muscle-ups
12 handstand Push-ups
15 overhead Squats 95/65
3 muscle-ups
15 handstand Push-ups
18 overhead Squats 95/65
Continue sequence until time is up
Lite/Beginners
15min AMRAP
3 pull ups
6 push-ups
9 overhead Squats 75/55
3 pull ups
9 push-ups
12 Overhead Squats 75/55
3 pull ups
12 push ups
15 overhead squats 75/55
3 pull ups
15 push ups
18 overhead squats 75/55
Continue sequence until time is up
Accessory work
Shoulder of steel
Accumulate 1min of:
Double kettlebell overhead hold
Weightlifting
30 clean and jerks
*try to go heavier than your last successful 30 reps unbroken
Gymnastics
Accumulate 1min of:
Front planche hold
Core
Accumulate 1min of:
L-sit hold
Swimming clinics at the Repsol center. Capped at 15, we have 3 nights reserved so far (see below for the dates), 2 lanes per session, 1 hour, coached by Mathieu Constantin (he’s basically Aquaman. See picture), 15$ per sessions. We have to reserve the lanes in advance so if you want this program to succeed, we need you to register for it. You can reserve your spot through Rhinofit and pay by RhinoFit. Since this is an outside venue and we’ll be getting awesome coaching, we have to charge for it. Come and learn proper technique, get some conditioning and get ready for Pyromania IV in July, not to give it away but there will be swimming again. In fact, swimming is so awesome that it’s never going to go away. For more information, talk to Mat in class when you see him or ask us.
Feb 14th – 6:30pm – 7:30pm (2 lanes)
Feb 28th – 6:30pm – 7:30pm (2 lanes)
Mar 28th – 6:30pm – 7:30pm (2 lanes)
BOOM
*There was some talk about some possible water polo at some point, that would be cool
Hey Pyromanians,
Mark your calendar, here’s a few things happening in the near future:
January
Nutrition and fitness challenge Jan 7th to Feb 15th
Intro to CrossFit 10th at 7pm
Fundamental movements 15th at 7pm
Gymnastics fundamentals 22nd at 7pm
Olympic weightlifting 29th at 7pm
February
Intermediate/Advanced gymnastics 4th at 7pm
Open prep Thurs 7th at 7pm
Skipping/double unders clinic Tues 12th at 7pm
Swimming clinic 14th
2019 CrossFit Games Open 21st
2019 CrossFit Games Strength in Depth 23rd/24th
April
Saturday April 27th, 8am to 4pm, The Festivus Games, mixed pairs, novice/intermediate teams, 150$ per teams.
Here’s the link to register:
https://festivusgames.com
July
Pyromania IV, July 19/20/21
Canwest games, July 27/28/29
Strength
Back squats
2-2-2-2-2
*Aim for 5-10lbs heavier than your 3RM from last week
METCON
“Chipper Christine”
For time:
1500m row
36 deadlifts 225/155
63 box jump overs 24/20
*Timecap: 15min
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Power snatch
3-3-3-3-3
*Touch and go
Barbell cycling
Every 90sec for 5 sets
6 power snatch
Snatch balance
1-1-1-1-1
*Fixed weight across. Aim for your max 3RM for today
Gymnastics
Strict pull ups 4xmax
Skills
5min double unders practice
Core
50 GHD sit ups directly into max plank hold
Athlete of the year 2016: Scott
For time:
50 double unders
40 wall balls 20/14
30 pull ups
20 power cleans 135/95
10 shoulder to overhead 135/95
1 legless rope climb
10 shoulder to overhead
20 sumo deadlift high pulls 135/95
30 toes to bar
40 box jumps 24/20
50 double unders
“TRIFECTA”
Gymnastics
Accumulate 1min of each:
Hollow hold
Arch hold
Support hold on rings
METCON
5 rounds
10 strict pull ups
10 parallette shoot through complex
*1 shoot through complex is: start at the top of the push ups, 1 push up, shoot through to top of the dip and then 1 dip
Weightlifting
Snatch complex:
5 sets
3 snatch grip deadlifts
3 hang squat snatch
3 overhead squats
Clean and jerk complex
5 sets
3 clean grip deadlifts
3 hang squat clean
3 jerks
Firebreathers
“J.J.”
For time:
185/125 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185/125 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185/125 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185/125 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185/125 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185/125 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185/125 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185/125 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185/125 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185/125 pound Squat clean, 10 reps
1 Parallette handstand push-up
U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
Strength
Shoulder press
3-3-3-3-3
*Aim for 5-10lbs heavier than your 4RM
METCON
10min AMRAP
8 devil’s press 50/35
50 double unders
8 dumbbell step overs 50/35
Accessory work
Shoulder of steel
Kettlebell waiter carry 200ft
Weightlifting
5 sets
3 power snatch
6 overhead squats
*Build up to max
hang squat cleans
3-3-3-3-3
Jerk
3-3-3-3-3
Gymnastics
30 strict pull ups
Core
Med ball russian twist
3×15
2017 Athlete of the year workout, Jenn Bos
“BOS”
For time:
Buy in: 40 burpees
then
4 rounds of:
20 alternating dumbbell power snatch 50/35
20ft handstand walk
20 toes to bar
20ft handstand walk
then
Buy out: 40 wall balls 20/14
Accessory work
Shoulders of steel
3×10
Dumbbell reverse fly
Dumbbell lateral raise
Dumbbell press
Weightlifting
30 unbroken power snatch
Gymnastics
False grip chest to rings pull ups 3xmax
Core
21-15-9
GHD sit ups
Back extensions
Strength
Deadlifts
4-4-4-4-4
*Aim for 5-10lbs more than last week’s 5RM
METCON
3 rounds for time:
15 box jump overs 24/20
15 shoulder to overhead 135/95
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting
Barbell cycling
Every 1:40 for 5 sets
6 clean and jerks 135/95
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
Back squats
3-3-3-3-3
Gymnastics
30 ring dips
Core
Accumulate 1min of L-sit hold
Skills/conditioning
E2M10M (5 sets)
1 seated legless rope climb
50 double unders
*Both done in the 2min timeframe
METCON
10min AMRAP
8 dumbbell power cleans 50/35
50ft dumbbell front rack lunges 50/35
8 chest to bar pull ups
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
30 unbroken clean and jerk
Note: Try 5-10lbs heavier than your last successful attempt
Gymnastics
20 strict toes to bar
Core
50 back extensions
