“QUARANTINE DAY THIRTY”
“RONIN” challenge starts Monday April 24th. Full details incoming. It’s going to be EPIC!
Technique
5 sets
3 clean high pulls
3 squat cleans from the triple extension
METCON
10min AMRAP
2 wall climbs
10 shoulder taps*
15sec L-sit hold
*Perform a pirouette before the shoulder taps so your back is at the wall
Note: Scale and modify as needed. Get as high as you can for the wall climbs. If you can’t get vertical enough, forget the pirouette and do the shoulder taps from where you’re at. L-sit can easily be modified as well. Have fun!
Pyro weightlifting W2D2
Primer
Burgener warm up
TOR complex
1-1-1-1-1-1-1
*Build up to max
Clean and jerk complex
5 sets
3 hip cleans
2 hang cleans
1 jerk
*Build up
Accessory work
Conditioning
30 burpees for time
Gymnastics
30 russian push ups
Core
Side plank 1min per side
Maintenance/Mobility
Seated straddle 4min
Saddle eagle 1min per side
Saddle archer 1min per side
Supine twist 2min per side
Forward fold 2min
“QUARANTINE DAY TWENTY NINE”
Technique
5 sets
3 snatch high pulls
3 snatch from triple extension
Metcon
5 rounds for time:
12 pistols
12 diamond push ups
Health
12 back lunges
12 diamond push ups on knees
BURN
Death by plank hold
Note: Hold plank for as long as you can without sagging and maintain a straight line
Accessory work
Conditioning
Tabata jumping jack or skipping rope
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
30 zombie sit ups
Maintenance/Mobility
Standing straddle 2min
Saddle 2min
Twisted cross 2min per side
Lizard 2min per side
