Floater 1:
For time:
1 mile sled pull 145/100
Note: We should have straps build up by Monday afternoon to accommodate the awesomeness
*4 times to the mailbox*
Floater 2:
For time:
2 mile run
*Weight vest on, Pyro mile only*
Acc work
**Deload week for the 5-3-1 accessory. (This puts us through the same three exercises but reduces the weight. A good way to practice technique, mechanics and give the body a little rest)
Monday
Back Squat
5×40%
5×50%
5×60%
200 meters of lunges with a weight vest
Strict Toes-to-Bar 4×10-15
Kneeling DB Arnold Press 4×15 (Keep light to maintain range of motion)
Handstand Pushup Complex x4
30 second hold
2 Strict HSPU
3 Kipping HSP
30 second hold
Wednesday
Shoulder Press
5×40%
5×50%
5×60%
Romanian Deadlift 4×15
Ring Pullups 4×10
Barbell Pendlay Row 4×10
EM4M
50 Double Unders
Max Strict Ring Dips
Friday
Deadlift
5×40%
5×50%
5×60%
Single Leg DB Romanian Deadlift 4×15 (each leg)
Barbell Rollouts 4×15
Deadbugs 4×10
E2M10M
2 Peg Board Ascents
25ft Handstand Walk Obstacle Course (Setup: two 10s, two 25s, two 45s, two 25s, two 10s)
Join us Tuesday night, August 21st from 8 to 10 at the Mount Pleasant outdoor pool for a private Pyro party. Bring your favorite dish. We’ll have access to a BBQ and will have hot dogs. Family, friends and kids all welcome. There will be classes at 5/6 and 7 but NOT at 8 that night.
The Pyro Olympic Lifting meet is approaching fast, don’t forget to sign up on Rhinofit, only 25$ and all the proceeds go towards getting more gear for YOU. Let’s get 25 athletes register and Pyro will double up the investment and then some. All skills level welcome, everyone should do this, absolutely everyone. We compete to be better! Please try to sign up sooner than later so we can plan accordingly. The lifting platform should be ready mid week. Saturday August 25th from 10am to 2pm
Hotshot 19 memorial workout is Sunday August 26th, regular class times. **dust off your weight vest**
Strength
Front squats
5-5-5-5-5
Note: All set above 50% of your 1RM front squat, build up to your max for the day
METCON
10 rounds for time:
10 wall balls 24/20
10 shuttle runs 20ft
Note: Touch the ground across the line for each shuttle run
**Perform the workout Rx, under 10min and you get a Pyro sticker**
