“QUARANTINE DAY EIGHTY”
“YOU HAVE POWER OVER YOUR MIND, NOT OUTSIDE EVENTS. REALIZE THIS AND YOU WILL FIND STRENGTH”
ZOOM online class at 7am and 12pm
Outdoor wod at 12 and 6pm
“MAGISTERIUM”
100 double unders
5 rounds
5 pull (any pulling movement)
10 push ups
15 squats
100 double unders
Note: Focus on quick transitions and keep moving
METCON
5 rounds for time:
20ft bear crawl
40ft broad jumps
60ft walking lunges
80ft rushes
100ft shuttle run
Firebreathers
Handstand walk instead of bear crawl
Accessory work
Mindset
5min meditation
Core
50 straight legs situps (no arm swings)
Conditioning
10min monostructural
“QUARANTINE DAY SEVENTY NINE”
ZOOM class at 12 and 6pm
Outdoor kids class at 3pm
Outdoor class at 6pm
It’s going to get hard for us to run outdoor workouts and zoom classes simultaneously so we’ll be doing mostly outdoor moving forward. If you can make it outdoor, do it, let’s get in the groove of things. We’re also prepping the yard at the gym to start running classes there as well. Stay tuned for an official email and revamped schedule. We have a meeting today with the city officials, AHS and key medical authorities concerning the pandemic and reopening small studio fitness gyms (crossfit) effectively. We’re getting there, hang tight.
“MAGISTERIUM”
400m run EZ pace
Tabata double unders
Tabata situps
Tabata Handstand hold
400m run EZ pace
Note: This is done at home, on your own. We have 4 weeks of it, if you do it all, you will be a master at these things. There are no secret magic programming, no shortcut, no hack, just plain hard work. But it must be done, you have to take the time. Let’s do this!!!
Pyro weightlifting W1D2
Primer
Clean grip sot press
3-3-3-3-3
*Light and mobility focus
Hip cleans
5-5-5-5-5
Squat cleans
10-10-10
Split jerks
10-10-10
Note: Remember that this cycle is technique focus and meant to be light. Use this to get the body used to there movements again and build some volume.
METCON
For time:
150 single arm thrusters 50/35
*Every minute on the minute, perform 5 lateral burpees over the dumbbell (Starts with burpees)*
Note: A good scale option would be to use both arms for the thrusters. Otherwise, you can always perform just 3 burpees on the minute or simply just scale the volume. 100 thrusters or 75. Aim for something around 10-15min
