Month: February 2020

Congratulations to all the Pyromanians who completed the Berserker challenge. This was tough but you made it, SWEET SKILLS!!!

Technique/skills

Pull ups
Kipping pull ups
Butterfly pull ups

METCON

**BENCHMARK ALERT**

“FRAN”

For time:

21-15-9

Thrusters 95/65
Pull ups

Health

Thrusters 75/55
Banded pull ups

Note: This workout is meant to be very short. Approximately 5min, scaled accordingly

Pyro weightlifting W1D1

Primer
Snatch drop
3-3-3-3-3

Note: Light and snappy. Part warm, part technique, this is meant to be quick. Just like a snatch balance but no dip and drive

Power snatch
5-5-5-5-5

Note: Build up. Drops allowed but keep the reps within 10sec

Snatch pulls @110% of 1RM
2-2-2-2

Note: Fixed weight, touch and go, no drops allowed

Front squats
3-3-3-3-3

Note: Start around 50% of 1RM and build up

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
5 rounds
10 cals row
10 burpees over the rower

Gymnastics
Front planche hold 1min

Core
L-sit hold on plates, 1min

Maintenance/Mobility
ROMWOD

Blackout programming
New cycle, 6 weeks
“HARD RESET”

-Outline-
Back to basics
Base strength
Squat/deadlift/press
Base gymnastics
Strict and fundamentals
Benchmark/heroes testing
Less volume and more focus
Pyromania/Canwest prep build up
Pyro weightlifting tie in to allow easier double days
Solid foundation for the next cycle “REBOOT”

Strength

Back squat
5-5-5-5-5

Note: Weight at 65% of 1RM

METCON

3 rounds for time:

21/14 cals row
15 box jump overs 24/20
9 strict handstand push ups

Health
Step overs
Hand release push ups

Accessory work
Shoulders over steel
Crossover symmetry x3

Conditioning
5min EZ air bike

Weightlifting
Dumbbell bent over row 3×8

Gymnastics
Ring support swings 3×8

Core
15 strict toes to bar

Maintenance/Mobility
ROMWOD

“DOUBLE FEATURE”

TEAMWOD

“SUPER BROS 2”

Teams of 2

20-1

Bench press 135/95
Squat cleans 135/95
Deadlifts 225/155

Note: Share the reps as needed

TEAMBURN

“TWISTED SISTERS”

Teams of 2

20min AMRAP

50/35 cals bike or row
20 synch abmat situps
10 med ball toss 15ft 20/14

Note: Share the cals bike/row as needed

“TRIFECTA”

Gymnastics

10min EMOM alt min

25ft handstand walk
6 rope pulls

METCON

5 rounds for time:

2 low ring muscle ups
4 ring dips
8 box jump overs 30/24

Pyro weightlifting
“Forged by fire” W6D3 last day

Primer
Split jerk press
3-3-3-3-3

Power clean and jerk waves
10-8-6-4-2

Clean pulls @110% of 1RM
3-3-3-3

Note: No drops, touch and go only

Firebreathers
Berserker challenge final workout

“PYRO BERSERKER”

For time:

800m run
400m row
25 bench press @65% of 1RM
200 double unders
25 clean and jerks @65% of 1RM
100 wall balls 20/14
50 toes to bar
25 burpees over the bar

Note: This is it, the final workout. You made it. Some of us are done already congratulations. If you need to catch up, you still have until Sunday to complete all 30 workouts. if you feel like you’re too far behind, remember that you can scale the workouts to some capacity and get it done. If you look at the list of workouts, some of them are really short and can be done back to back. #noexcuses

Happy Valentine’s day

Come and do the workout with your partner at any classes today and enter to win a gift card at the 4th Spot restaurant.

All you have to do is perform the workout with your partner and then put your name on the board. We’ll do a draw at the end of the day. You can do the workout as prescribed or modified. Just get it done and have fun!!!

20min AMRAP

30 wall balls 20/14
20 Synchronized burpees
10 fireman carry 20ft

Note: Wall balls are share as needed. Burpees are synchronized at the bottom and the partner carry is any style. Fireman carry is the prefered technique for this workout but a partner drag is a great modification. Share the partner carry as needed but at least one 20ft must be done by both.

Accessory work
Shoulder of steel
Arnold press 3×8

Conditioning
5 sets
4 dumbbells deadlifts
4 dumbbells step overs

Pick a weight that allows you to go unbroken

Weightlifting
Pendlay row 5×5

Gymnastics
30 handstand shoulder taps

Core
50 hollow rocks

Maintenance/Mobility
ROMOWOD

Berserker challenge
Week 6

“BALDUR”

According to Norse mythology, Balder started to have prophetic dreams about his death. This caused his mother Frigg great concern, so she procured an oath for everything in the Norse universe that it would never hurt, or assist in hurting, her son. Balder’s invincibility was a source of great amusement to the other gods, who started using him as target practice for throwing knives and shooting arrows, watching them bounce off him harmlessly.

Jealous or Balder, the trickster god Loki disguised himself as an old woman in order to speak to Frigg and see if Balder had any weaknesses. Frigg revealed that she had failed to secure an oath from the plant mistletoe, which was young and innocent and posed no threat to her son.

Loki immediately fashioned a dart from a twig of mistletoe. He then joined the gods, who were entertaining themselves by throwing things at Balder, and asked Balder’s blind brother Hodr why he did not join in the game. Hodr explained that he could not see Balder, and also had nothing to throw. Loki pretended to help Hodr, giving him the mistletoe dart and guiding his hand. When the dart struck Balder it slew him immediately, throwing the gods into confusion.

Not willing to accept the death of the most beloved of the gods, Hermod, yet another son of Odin, was sent to the underworld to speak with the goddess Hel and ask if Balder could be returned to them. After much convincing Hel in fact agreed, on the condition that everything both alive and dead weep for Balder, providing that he was universally loved. Everything in the world did indeed weep for Balder, except for one witch Thokk, who refused to shed a tear. Most accounts suggest that this was Loki in disguise, thwarting the plan to return Balder.

For time:

1 mile run
30 deadlifts @ 50% of 1RM
10 rope climbs
1 ring muscle up

Note: You can substitute the ring muscle up for 5 bar muscle ups.

Pyro weightlifting
“FORGED BY FIRE” W6D2

Primer
Snatch balance
3-3-3-3-3

Hip snatch
3-3-3-3-3

Note: Technique focus

Snatch complex

5 sets, build to max

1 snatch
1 hang snatch
1 snatch balance
1 overhead squat

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
5 sets
30 double unders
10 burpees

Gymnastics
Front planche hold 1min

Core
3 sets
15 GHD sit ups
15 hip extensions

Maintenance/Mobility
ROMWOD

Join us this Friday for a special Valentine’s day partner workout. All participants enter for a chance to win a special prize.

Strength

Shoulder press
5-5-5

Push press
3-3-3

Push jerk
1-1-1-1

Note: Build up

METCON

For time:

21-15-9

Knees to elbows
Hand release push ups

Firebreathers
GHD sit ups
Dips (on boxes with dumbells)

Health
Knee raises
Knee push ups

TEAM BURN

Primer
Tabata double unders

Teams of 2

4 rounds for time

50/35 cals row
Partner 2 hold on pull up bar
25 wall balls 20/14
Partner 2 hold wall sit

**Switch as needed**

Note: reps count only when the hold positions are maintained

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Weightlifting
Dumbbells bench press 5×5

Gymnastics
Front planche hold 1min

Core
L-sit hold 1min

Maintenance/Mobility
ROMWOD

Berserker challenge
Week 6

“VALHALLA”

In Norse mythology, Valhalla is a majestic, enormous hall located in Asgard, ruled over by the god Odin. Chosen by Odin, half of those who die in combat travel to Valhalla upon death, led by valkyries, while the other half go to the goddess Freyja’s field Fólkvangr.

Valhalla complex

1 deadlift
2 hang squat cleans
3 front squats
1 jerk

Note: Build up to max load

Pyro weightlifting
“FORGED BY FIRE” W6D1

Primer
Overhead squat
3-3-3-3-3

Note: Focus on form and position

Pause snatch
1-1-1-1-1

Note: 10sec pause at the hang

Snatch pulls @110% of 1RM
3-3-3-3

Note: Fixed weight, no drops

Accessory work
Shoulders of steel
Arnold press 3×8

Gymnastics
15 negative muscle ups on low rings

Core
Plank 1min
Side plank 1min each side

Maintenance/Mobility
ROMWOD