“QUARANTINE DAY THIRTY SIX”
“HEIDI”
23min AMRAP
23 squats
23 push ups
23 kettlebell swings 53/35
23 jumping lunges
23 situps
23 box jumps 24/20
Note: This workout can be performed at home with no or limited equipment. Use whatever you’ve got. No excuses
Const. Heidi Stevenson lost her life along with 19 other people on Sunday April 19th. She was a 23 year veteran a and mother of 2. This is the worst mass shooting incident in Canada’s history
BURN
On the minute for 20min
100m dash
Accessory work
Core
L-sit hold 2min
Gymnastics
100ft handstand walk
Weightlifting
Snatch sot press 5×5
Maintenance/Mobility
Twisted cross 1min per side
Supine twist 1min per side
Cobra 1min
Down dog 1min
“QUARANTINE DAY THIRTY FIVE”
RONIN challenge teaser and briefing
Join us online on ZOOM at 12pm, 4pm and 5pm to get the full scoop on the RONIN challenge. During this meeting, we’ll go over everything about the nutrition journal and guidelines, the meditation, maintenance/mobility, the workouts and everything else. Today’s workout is to give everyone an idea of what the daily challenges will be.
1 mile run/walk
Note: This has to be done on your own, before or after the workout.
30 snatch PVC pipe
Technique and mechanic focus
METCON
10min AMRAP
30 squats
20 push ups
10 pull ups or any pulling movements
Note: Just like the daily tasks for the RONIN challenge starting Friday April 24th. The challenge requires only 1 round per day but you get to pick whatever you’d like. Squats can be goblet squats, pistols, overhead squats, basically any type of squats. Same for the push ups, any type of a push movement. The same goes for the pull ups, any pull movement. For today’s workout, we’ll do it in an AMRAP for 10min. Everyone will have different version of the workout. You should still aim to get around 5-6 rounds.
Maintenance/mobility
2min frog
2min seated straddle
2min saddle
Pyro weightlifting W3D1
Primer
Snatch drop 5×3
Snatch complex
5 sets
1 snatch
1 snatch balance
1 overhead squat
1 snatch balance
Clean and jerk complex
5 sets
1 clean
1 front squat
1 push jerk
1 split jerk
Accessory work
Core
30 hollow rock
Gymnastics
Front planche hold 1min
