“QUARANTINE DAY SEVENTY SIX”
“For the strength of the pack is the wolf, and the strength wolf is the pack”
“MAGISTERIUM” day one
At home
100 double unders
Note: If you can perform 100 unbroken double unders, go for 150. If you can do 150 unbroken, go for 200 and so on. Don’t exceed 200 as we’ll be doing double unders consistently for the next 4 weeks.
2 rounds not for time:
400m run EZ pace or 1:30 cadio of your choice (row, bike, elliptical)
10 pull ups
20 push ups
30 squats
*If you have a weight vest, wear it**
Note: Build stamina by going for the biggest sets as possible.
Coach note: Do this cycle entirely and you will be a beast!!! You will be ready when we come back to the gym and for “MURPH”
METCON
5 rounds for time:
10 single arm hand dumbbell snatch right 50/35
10 single arm hang dumbbell snatch left 50/35
50ft overhead dumbbell walking lunges 50/35
Note: You can start right or left for the snatch. You can switch as needed for the walking lunges
Accessory work
Mindset
Meditation 10min
Note: Free your mind, focus on your breathing and be in the present.
Maintenance/Mobility
10min
“QUARANTINE DAY SEVENTY FIVE”
Kids outdoor class at 10am
Outdoor class at 11am
**Tuxedo park, 30th avenue and 2nd street NE, Baseball diamond**
Blackout next cycle starts Monday June 1st for 4 weeks
“MAGISTERIUM”
(Mastery in Latin)
Getting ready for reopening
Build up volume, stamina, conditioning and capacity
“MURPH” prep
Mastery of movements we can all do at home (double unders, squats, push ups, hspu and more)
Consistency and sustainability
4 weeks weightlifting technique focus
5 rounds for time:
10 rushes 50ft
20 push ups
30 squats
Timecap: 15min
At 15min, you have 2min for max distance handstand walk. If you don’t have handstand walk, modify to bear crawl
“QUARANTINE DAY SEVENTY FOUR”
Outdoor class at 9, 10 and 11am. Tuxedo park, 30th avenue and 2nd street NE. Meet at the Baseball diamond. Bring your own equipment. Please make sure to maintain social distancing guidelines. We’ll have pylons setups for each station. We have a wicked workout, the weather is supposed to be very nice and we certainly hope to see as many of you as possible. Make sure to bring your own dumbbell, kettlebell or whatever you have (Backpack with something in it, a brick, a rock, be creative, there are no limits to what you can use).
“TRIFECTA”
-Pain is inevitable, suffering is optional-
“CLUSTER FOXTROT”
On a 30min running clock:
0-10
Gymnastics
30-20-10
Burpees
Alternating jumping lunges
10-20
Weightlifting
30 alternating dumbbell squat snatch 50/35
30 alternating dumbbell hang split cleans 50/35
30 single arm thrusters 50/35
20-30
Firebreathers
30-20-10
Dumbbell facing burpees
Alternating single arm devils press 50/35
Score is time to finish each workout. If you finish before the 10min, rest until the next section starts. If you cannot finish within the 10min, start the next part right away and your score is reps completed.
Note: EL KABOUME!!!!
“QUARANTINE DAY SEVENTY THREE”
For time:
Shuttle sprints
10/20/30/40/50ft
50/40/30/20/10
V-ups
Note: Start with the sprints, 10/20/30/40 and 50ft. Go back to the start then perform 50 V-ups. Shuttle run 10/20/30/40/50 and 40 v-ups.
BOOM!
“QUARANTINE DAY SEVENTY TWO”
Pyro weightlifting (week zero, technique focus)
Burgener warm up
Light “ISABEL”
30 power snatch
Note: Just like Tuesday with light “GRACE”. Barbell cycling, light and snappy
METCON
15min AMRAP
30 double unders
15 squats
10 hand release push ups
5 deadlifts 135/95 or bent over row 50/35
Note: For the bent over rows, if you have only one dumbbell, just do single arm but alternate side every round. Use what you have, fitness will still be achieved.
Accessory work
Conditioning
1mile run EZ pace
Maintenance/Mobility
Saddle 2min
Cobra 2min
Puppy dog 2min
Standing straddle 2min
Mindset
Where do you see yourself a year from now, fitness and health wise? What are your goals? Write them down somewhere and make sure you can see it every day to remind yourself. What are you gonna do every day to achieve those goals? Write down a plan and take action. You can do it!!!
“QUARANTINE DAY SEVENTY ONE”
Zoom online class at 12pm and 6pm. Code: 2948439973
Outdoor workout at 5pm. Tuxedo park, 30th avenue and 2nd street NE. (baseball diamond)
Technique
Clean and jerk overview
Muscle clean
Power clean
Clean
Jerk
Split jerk
Light GRACE
30 power clean and jerk
PVC or very light. Aim for unbroken or 2, 3 sets top
METCON
10min AMRAP
10 alt lunges
1 wall climb
10 alt lunges
2 wall climbs
10 alt lunges
3 wall climbs
…
…
Add 1 wall climb every round
**Outdoor workout**
BURN
10 rounds for time:
10 burpees
100m dash
Accessory work
Core
Plank 2min
Side plank 1min per side
Maintenance/Mobility
10min
Mindset
Meditation 5min
“QUARANTINE DAY SEVENTY”
Pyromania V is September 18/19/20
The worms are back!!!
Pyro weightlifting (week zero, tech focus)
**Technique focus**
Primer
Burgener warm up
Snatch overview
Muscle snatch
power snatch
Snatch
Snatch (light and snappy)
3-3-3-3-3-3-3
METCON
For time:
21-18-15-12-9-6-3
Goblet squats 50/35
V-ups
Accessory work
Conditioning
1mile run
Maintenance/Mobility
10min
Mindset
Set 5 goals for the summer
“QUARANTINE DAY SIXTY NINE”
“JT”
For time:
21-15-9
Handstand push ups
Ring dips
Push ups
Note: If you don’t have rings, perform the dips between 2 chairs, desk, corner of a countertop or just chair dips
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.
He is survived by his father, John; mother, Carrie; and wife, Erin.
Accessory work
Conditioning
10min of monostructural (bike, run, row, air bike, skip or whatever you’ve got)
Maintenance/Mobility
10min of focus stretching
Note: Focus meaning no phone or distractions, deep breathing and when you exhale go deeper into your stretch. Try to hold each pose for at least 1min
Mindset
Meditation 10min
Note: Focus on breathing and stay in the moment
“QUARANTINE DAY SIXTY EIGHT”
Outdoor workout at Tuxedo park 11am and 12pm. Corner 30th avenue and 2nd street NE.
**Please make sure to maintain social distancing guidelines**
NxT-GeN ZOOM online classe at 10am
“RATTLE”
8 rounds for time:
12 suit case deadlifts
9 single arm devils press
6 single arm thrusters
Run 200m (100m there and back)
**Alternate side each round**
Health 35/20
Rx 50/35
Firebreathers 70/50
Note: Bring our own dumbbell, kettlebell or whatever you’ve got. If you don’t have any equipment suitable for this workout, let us know and we should be able to help out.
“QUARANTINE DAY SIXTY SEVEN”
Outdoor workout at Tuxedo park, Corner 30th avenue and 2nd street NE (baseball diamond). Let’s make sure we follow all social distancing guidelines, (6ft apart)
*Video by Rory Siddal
Gymnastics
3 rounds for quality:
21 squat jumps
15 strict pull ups
9 strict handstand push ups
Pyro weightlifting (deload week)
Primer
Hip snatch
5-5-5-5-5
Snatch complex (Keep it light)
1 snatch high pull
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
Clean and jerk complex (keep it light)
1 clean high pull
1 hip clean
1 hang clean
1 clean
1 jerk (any style)
Note: Build up or fixed weight. Technique focus
Firebreathers (Remember, this is for everyone!!)
5 rounds for time:
80ft shuttle runs
60ft walking lunges
40ft broad jumps
20ft handstand walk or bear crawl
Note: Everyone can be a Firebreather, it’s about mindset, the pure desire to be better and pushing yourself. Doing what you thought was impossible and doing against all odds. A true Firebreathers tries to do things and is coachable. A true Firebreather doesn’t let an injury or adversity stop him/her. A true Firebreather cannot be stopped
Firebreather:
1.One who embraces the trials and tribulations of great physical opposition with an indomitable spirit, and
2. An optimistic energy associated with the heart of an athlete.
