Dave Rochon

The 2018 Open is officially over, Congratulations to all the Pyro athletes and friends that came to Pyro to do it. Big shoutout to all the athletes that performed the workouts after the announcement, it takes a lot of guts to do the workouts minutes after it was announced in front of everyone. Sweet skills! Thanks to Mark for bringing all the equipment for watching the live announcement. He took time to bring everything, do all the hookups and made sure everything ran well. Not only that, he was also our head judge, printing the score sheets, making sure that all the judging was done properly, movement standard reinforced and really just have a great presence during all 5 weeks of the Open. Again, thanks Mark, really appreciate it! Lastly, thanks to all our coaches for helping out and all of you for volunteering.

We hope that you all had fun and a good experience. On our end, overall it was a great experience, you guys were amazing. That being said, we’re always taking feedback, suggestions and are always willing to improve. We’re already planning what 2019 is going to look like. If you have any feedback for us, make sure to share it.

The Open might be officially over but we haven’t done an official closure yet. Come celebrate with us Thursday night starting at 6pm. We’ll be doing 18.6 starting at 6:15 and then talk everything 2018 Open, highs and lows, talk about our experiences, goals for 2019, play some spikeball, have a few refreshments, just have fun. See you all there

Stairs workout Friday at 10am. There will be no classes, meet at 10am, bottom of the stairs, workout starts at 1015 sharp. If you have a weight vest, bring it!

Skills

The rope climb

Note: Review the wraps and technique

METCON

15min AMRAP

1 rope climb
15ft handstand walk
30 double unders

Note: Handstand walk must be in 5ft increments

Weightlifting

Hang power snatch (no drops)
5-5-5-5-5

Snatch pulls @110% of 1RM (no drops)
3-3-3-3

Hatch squat program W1D1
Back squat
1×10 @60%
1×8 @70%
1×6 @75%
1×4 @80%

Front squat
1×5 @60%
1×5 @70%
1×5 @70%
1×5 @70%

Note: The squat program should take approximately 20min

Reminder: You still have until tonight 6pm to perform and submit your scored for 18.5. No excuses, get after it

Hatch squat program is starting Tuesday. The program will be attached to our weightlifting program. If can’t make it to weightlifting classes, we strongly encouraged you to do the program at other times. It is a 12 week program based on your max front squat and back squat. Also, our weightlifting cycle will be 12 weeks as well. We’ll be sharing the excel sheet on the facebook group and emails. Do the program and you’ll get massive gainz.

Join us Thursday night at 6pm for a special post 2018 Open. We’ll be doing 18.6, mostly a workout based on what was missing from the Open this year. We’ll be doing the workout at 6:15 then make sure to stick around for the festivities. We’ll have food, games, spikeball, refreshments and closing the night at Citizen brewery. You don’t want to miss this.

Strength/skills

Hip snatch
3-3-3-3-3

Note: All reps are squat snatch. No drops

METCON

8min AMRAP

4 squat cleans 155/105
6 ring dips

4 x 2min rounds for reps:
1min rest between rounds

30/21 cals bike
Max burpees over the box 24/20

Note: Burpees are box facing, no step ups allowed

Friendly reminder to sign up for your heat Sunday

Trifecta godness

Gymmastics

Skills
Handstand

10min EMOM

15ft handsta walk

METCON

For time:

15-9-6-9-15-9-6

Toes to bar
Ring dips

Weightlifting

Snatch/clean and jerk primer

Snatch
1-1-1-1-1-1-1

Clean and jerk
1-1-1-1-1-1-1

METCON

For time:

15 snatch @75% of 1rm
15 clean and jerk @75% of 1rm

Note: Squat snatch and squat cleans

Firebreathers

For time:

1mile run
150 wall balls 20/14
15 muscle ups

Note: Bar or ring muscle ups

Good luck to all the athletes crushing 18.5 today. Last one, give it all!!!

18.5

7min AMRAP

3 thrusters
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
9 thrusters
9 chest to bar pull ups
12 thrusters
12 chest to bar pull ups
15…
15…
18…
18…
21…
21…
24…
24…
Keep adding 3 of each until you run our of time

Rx: Men at 100lbs, women at 65lbs

Scaled: Men at 65, women at 45lbs. Jumping chin over the bar pull up with the bar at 6 inches above your head

Join us Thursday night at 6pm for the live announcement of the final workout of the 2018 Open, 18.5. Then, just like the other weeks, we’ll have some Pyro athletes crushing it right after the live announcement to start the festivities. We’ll be running heats Thursday night, Friday all day and Sunday. Lots of opportunities to get it done. It’s the last one, let’s do this!!!

Skills

Rope climb

10min EMOM

1 rope climb
5 handstand push ups

Note: No specifics on the movements, pick something challenging for you. Rope climbs can be just working on your wraps or go leg less. The handstand push ups can be just kicking to the wall inverted go with ring handstand push ups. Just ideas!

METCON

For time:

40 cals row
30 bodyweight bench press
20 strict chest to ring pull ups (false grip anyone?)

Note: This workout will be challenging equipment wise so we’ll have to have a scattered start and adapt for the bench press. We could also have some starting at the pull ups, then the row and finish with bench. The bench press should take some time, just a heads up. For those going Rx, try to maintain the order of the movements

For time:

50-40-30-20-10

Cals air bike
GHD sit ups

Note: BADABINGBADABOOM!