Dave Rochon

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

Berserker challenge
Week 6 (final week)

1 rep max dumbbell ground to overhead

Note: You can perform the lift however you’d like. Clean and jerk or snatch. For the lift to count, you must be able to lift with both the left and right arm independently.

“MJOLNIR”

In Norse mythology, Mjölnir is the hammer of Thor, the Norse god associated with thunder. Mjölnir is depicted in Norse mythology as one of the most fearsome and powerful weapons in existence, capable of leveling mountains.

For time:

40-30-20-10

Alternating dumbbell snatch 70/50
15 burpees over the box 24/20

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
5min row

Weightlifting
Snatch grip sot press 5×5

Gymnastics
Front planche hold 1min

Core
50 GHD sit ups

Maintenance/Mobility
ROMWOD

“TRIFECTA”

Gymnastics

E2M10M alt min

10 hanging scissor kicks (on a rope)
2 wall climbs

METCON

5 rounds for time:

1 pegboard ascent
8 handstand push ups
8 box jumps 24/20

Pyro weightlifting
“FORGED BY FIRE” W5D3

Primer
Snatch grip sot press
5-5-5-5-5

E2M30M

0-10
5 hang squat snatch
10-20
5 hang power cleans
20-30
5 jerks

Note: Pick a weight challenging for you. Build up or fixed

Firebreathers

“SUPERMASSIVE BLACK HOLE”

For time:

60 wall balls 20/14
60/45 cals row
30 devils press 50/35
60/45 cals row
60 wall balls 20/14

Berserker challenge
Week 5

“RAGNAROK”

In Norse mythology, Ragnarök (“fate of the gods”) is the battle at the end of the world. It is to be fought between the gods or Æsir, led by Odin; and the fire giants, the Jötnar and other monsters, led by Loki and Surtr. Not only will most of the gods, giants, and monsters die in this battle, but almost everything in the universe will be destroyed.

For time:

100 toes to bar

**Every time you come off the bar, perform 5 power cleans at 60% of 1RM clean**

Pyro weightlifting
“FORGED BY FIRE” W5D2

7 sets
1 behind the neck jerk + 1 jerk

Note: Build up

Clean and jerk waves
5-4-3-2-1

Note: Build up. Rest as needed between sets

Clean pulls @100% of 1RM clean and jerk
3-3-3-3-3

Note: Touch and go, no drops, not even the last rep

Accessory work
Shoulders of steel
Crossover symmetry x3

Conditioning
Tabata cals bike

Gymnastics
5 sets
5 deficit hspu

Note: Increase depth after each set

Core
Plank hold 1min each
Front and both sides

Maintenance/Mobility
ROMWOD

Berserker challenge
Week 5

“AEGIR”

In Norse mythology, Ægir (also Aegir) (Old Norse “sea”) is a sea jötunn associated with the ocean. He is also known for being a friend of the gods and hosting elaborate parties for them. He is the namesake for the exoplanet previously known as Epsilon Eridani b. Ægir’s servants are Fimafeng (killed by Loki) and Eldir.

5 rounds for time:

100m swim
5 pool deck muscle up
10 push ups
15 squats

Strength

Snatch
5-5-3-3-3-1-1-1-1

Note: Build up to max. Aim for approx 90% of 1RM for the last rep. Rest as needed between sets

BURN

5 rounds

2min on, 1min off

25/20 cals row
Max push ups

Note: Scale and modify the rep scheme so get to perform some push ups

Accessory work
Shoulders of steel
Alternating dumbbell press 3×8

Weightlifting
Snatch grip behind the neck press 5×5

Gymnastics
20 false grip ring chest to ring pull ups

Core
3 sets
15 GHD sit ups
15 hip extension

Maintenance/Mobility
ROMWOD