Hello Pyro athletes,
friendly reminder to submit your score for 19.5 Monday before 6pm. For those that are done already, sweet skills! It was a blast to see all of you crushing it for 5 weeks. The Open season is tough. It requires to be focus, dial in our rest/recovery, dial in our nutrition, be able to perform on demand, get out of our comfort zone and a lot of us did the workouts twice. Join us tomorrow (Monday March 25th) Citizen brewery (precisely 40 steps away from Pyro) at 7pm for an after Open gathering. We have the place booked for 20 of us. We hope to see many of you. Come for the workout at 6pm and then just head next door.
We’ll be moving into a new stage of programming starting with a deload week. Expect shorter workouts, lighter loads, lots of maintenance/mobility and easier movements for example. Time to reset the body. It’s also getting nicer outside so we’ll be doing some running. We’ll kick things off with some light jog warm ups and cooldowns not for time. Just getting used to running again and build up capacity. Following the deload week, we’ll be doing a squat/strength and a weightlifting cycle. This is going to be good
We’ll be introducing the Endurance class soon. This program is for everyone. You can expect longer workouts, interval training, simple movements and the big thing we’ll be pushing for is the no barbells. We want this class to be accessible for everyone and really take everything complicated out. It doesn’t mean it’s gonna be easy though. There will be wall balls, burpees, box jumps, rowing, biking, running, skipping, kettlebell swings just to name a few. Before we introduce the class in the schedule, we’ll be doing some of the endurance class workouts within the regular programming to give you an idea. We started this already a few weeks back. This is meant to be an add on the regular programming.
The weightlifting class will be back soon as well. This is meant to be an add on the regular programming as well. The plan is still to have weightlifting within the regular programming so the weightlifting classes is meant to offer extra targeted training. You might see some METCONs but will be barbell only focusing on barbell cycling and weightlifting capacity operating at a higher heart rate. This is perfect for those that want to accelerate their development. Stay tuned for more info
BOOM!
For time:
100 double unders
80 dumbbell squats 50/35*
60 abmat situps
40 alternating dumbbell snatch 50/35
20 cals bike
10 strict handstand push ups
*You can hold the dumbbell anyway you want. Just like the step ups in 19.3
Lite/beginners
100 single unders
80 squats
60 situps
40 alternating dumbbell snatch 35/20
20 cals bike
10 push ups
Maintenance/Mobility
Couch stretch 3min per side
Accessory work
Shoulders of steel
Crossover symmetry 5min
Weightlifting
Snatch push press 3×5
Gymnastics
Rope pull ups 3×8
Core
Weighted back extensions 3×10
