Dave Rochon

“QUARANTINE DAY FORTY FIVE”

RONIN DAY EIGHT
1mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Puppy dog 2min
Thread the needle 1min per side
Seated straddle 2min
Dragon 2min per side

Nutrition journal log

Kendo (the way of the barbell)
30 clean grip sot press

“KATANA”

5 rounds for time:

20 alt dumbbell lunges
20 alt dumbbell snatch

Dumbbell at 50/35
**Weight vest or backpack on**

A katana is a Japanese sword characterized by a curved, single-edged blade with a circular or squared guard and long grip to accommodate two hands. It was used by the samurai of ancient and feudal Japan

Accessory work
Gymnastics
SLIPS 20min

“QUARANTINE DAY FORTY THREE”
Samurai fact:
Although “samurai” is a strictly masculine term, there were Japanese female warriors in the ruling class who were counterparts to samurai. These women were called onna-bugeisha, and they would participate in combat along with their male counterparts.

RONIN DAY SIX
1mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Supine twist 2min per side
Twisted cross 2min per side
Squat hold 2min

Nutrition journal log

Kendo (the way of the barbell)
30 squat cleans

METCON

6 rounds for time:

10 pistols
20ft handstand walk

Timecap: 15min

Note: As with any other workouts, modify and scale as needed. For the pistols, use anything at your disposal for assistance. A door frame works great at home. For the handstand walk, do inverted shoulder taps or plank shoulder taps. Whatever is challenging for you and allow you to maintain the intent of the workout

Accessory work
Core
L-sit hold 2min

BURN
5 rounds for time:
200m run
50 double unders

“QUARANTINE DAY FORTY TWO”
RONIN DAY 5

1mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Standing straddle 2min
Fragon 2min per side
Half saddle 2min per side

Nutrition journal log

Kendo (the way of the barbell)
30 split jerk press

METCON

For time:
50-40-30-20-10

Squats
Push ups
Sit ups

Pyro weightlifting W4D1
Primer
Muscle snatch
1-1-1-1-1-1-1

Squat snatch
5-5-5-5-5

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

Accessory work
Gymnastics
30 V-ups

“QUARANTINE DAY FORTY ONE”

RONIN DAY 4
1mile run/walk
30 squats
20 push ups
10 pull ups

Meditation 5min

Maintenance/Mobility 10min
Puppy dog 3min
Couch stretch 2min per side
Seated straddle 2min
Forward fold 1min

Nutrition journal log

Kendo (the way of the barbell)
30 snatch balance

“KARUTA”

4 rounds for time:

400m run 50/35
15 alternating clusters 50/35

**Weight vest or backpack on (Just like a samurai wearing its armor)
You have to run with the object you will be using for the clusters (Just like a Samurai carrying its weapons). Use whatever you’ve got, dumbbell, kettlebell, water jug…

Karuta was a type of armor worn by Samurai. The word karuta comes from the Portuguese word meaning “card”, as the small square or rectangular plates that compose the armor resemble traditional Japanese playing cards. Karuta armor weighs approximately 30 to 50lbs

Accessory work
Conditioning
300 double unders

Core
50 zombie situps

“QUARANTINE DAY THIRTY EIGHT”

RONIN CHALLENGE DAY ONE
Daily
1mile run/walk
30 squats
20 push ups
10 pull ups

Note: For the movements, any variations. For example, you could do 30 pistols, 20 handstand push ups, 10 muscle ups. Keep in mind that you’ll be doing this every day for 21 days so don’t over do it. Keep it simple. You can change it up from day to day. This can also be part of your warm up

“BUSHIDO”

For time:

35-30-25-20-15-10-5

Burpees
Single arm thrusters 50/35

**Weight vest or backpack on**

Note: For the thrusters, use whatever you’ve got. Dumbbell, kettlebell, backpack, sandbag. Switch arms as needed. Worst case, you can also just do regular thrusters with 2 arms as well.

Kendo (Way of the barbell)
30 hip snatch
Note: Technique focus, use whatever you’ve got. PVC pipe, broomstick, hockey stick, golf club, just get it done. If you have a barbell with some weight, go for it

Meditation 5min
Be in the present moment, don’t think about the past or the future, stay in the moment. No distractions, no phones, no music, just you with your inner self. Close your eyes, focus on your breathing, sit down with your legs crisscross or saddle position. You can set your clock for 5min just in case. This should go by really fast.

Stretching 10min
Seated straddle 2min
Forward fold 2min
Twisted cross 2min per side
Puppy dog 2min

Nutrition journal
Don’t forget to enter your intake for the day. Practice mindful eating (slow down) and portion control (follow the hand measurements guidelines if needed)

“QUARANTINE DAY THIRTY SEVEN”
RONIN challenge starts tomorrow (Friday April 24th) for 21 days. All of you are invited to participate. All you have to do is complete all the workouts, daily tasks, meditate, stretch, read, learn something new, track your nutrition intake and practice any form of art. The Bushido is the way of the warrior, the way of life of the Samurai. All of you can do it, all it takes is some commitment and desire to be better. Obviously, the goal is not to make anyone a Samurai but the idea is to use some of their ways and discipline to improve our fitness and mental health. The challenge is free to participate but there’s also an optional tshirt if you want. The tshirt is 40$+tx. We won’t be doing the order until the challenge is complete and we know who completed it (unlike the BERSERKER challenge). Since we can’t have a signup sheet at the gym, just sent us an email if you’re in, if you want the t-shirt and size. This challenge comes with a logbook to keep track of everything you need to do. You can print a physical copy or use the fillable PDF that we’ll be sending by email shortly. We’ll also share the logbook on the Facebook community group. Many of you have confirmed doing this, it’s going to be epic. Commit to it, do all the daily challenges and workouts, you’ll definitely get results. Worst case, do what you can and you’ll still get a lot out of it. The thing is, in order to be a true Pyro Ronin, you need to complete everything. BOOM!

Technique
Handstand walk practice 10min

METCON

“CODE RED”

For time:
27-24-21-18-15-12-9-6-3

Ground to overhead
Burpees

Note: Use whatever you’ve got for the ground to overhead. Dumbbell, dual dumbbells (double dumbbells snatch anyone?), kettlebells, barbell, sandbag. Aim for something approximately 50lbs for men, 23 for women. Any style ground to overhead. Clean and jerk, snatch, or a mix of both.

Pyro weightlifting W3D2
Primer
Snatch balance
3-3-3-3-3
*light and snappy

Power snatch
1-1-1-1-1-1
*build up

Snatch
1-1-1-1-1-1
*build up

Note: This is not a PR day. Keep it under your max. Know when to call it, don’t be a hero

Accessory work
Gymnastics
Front planche hold 1min

Core
Hollow rock hold 1min

Maintenance/Mobility
Saddle eagle 1min per side
Saddle archer 1min per side
Squat hold 1min
Standing straddle 1min

“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