“QUARANTINE DAY FIFTY SIX”
**HAPPY BIRTHDAY COACH EM**
RONIN DAY 19
Only 2 days left for the challenge, make sure to complete all the tasks. If you need to catch up on a few workouts, do it. Don’t forget about your reading, learning and practicing art. Everyone that completes all the tasks and workouts plus all other assignments will get their name on the banner. It takes a lot of discipline and will power to do all this. Don’t give up, stay strong and let’s finish this!
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Nutrition journal
Maintenance/Mobility 10min
Saddle archer 1min per side
Half saddle 2min per side
Cobra 2min
Squat hold 2min
Kendo (the way of the barbell)
30 split jerks
Note: Because we’re doing this with a light load, you can adapt and make it a bit more challenging like adding a pause at the dip and a pause at the catch. Great to work on stability
“47 RONIN”
47 ronin, the 47 loyal samurai of the lord of Akō, whose vendetta ranks as one of the most dramatic episodes of Japanese history.
47 rounds for time:
1 strict handstand push ups
2 pistols
3 V-ups
Note: Lots of volume here so make sure to scale and modify as needed. Also, there is a lot of transitions so make to set yourself properly before starting to minimize time wasted. To get the best out of this workout, make sure to join us online where a coach will guide you through a proper warm up, go over the intent of the workout and timeframe as well as movement demo and scale options.
Accessory work
Conditioning
For time:
38 burpees over fence or object
*Find something around 48/40 height
**Happy birthday coach EM!!**
“QUARANTINE DAY FIFTY FIVE”
ZOOM class at 12 and 6pm
RONIN DAY 18
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Seated straddle 3min
Dragon 2min per side
Puppy dog 1min
Thread the needle 1min per side
Kendo (the way of the barbell)
30 hip cleans
METCON
20min SLIPS EMOM alt min
2 front scales/2 back scales per side
L-sit hold
Inversion
Plank or front planche hold
Dynamic stretch
Note: Scale and modify as needed for each movement. Make sure to join us for an online coached class to get the most out of it. If you’re doing this right, it should be challenging and extremely beneficial to develop mobility, stability, core strength, coordination and skills.
Accessory work
Gymnastics
30 pistols
“QUARANTINE DAY FIFTY FOUR”
RONIN DAY 17
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Standing straddle 2min
Frog 2min
Saddle eagle 2min per side
Saddle archer 1min per side
Kendo (the way of the barbell)
30 hip snatch
METCON
5 rounds for time:
20 wall balls or thrusters
10 pull ups or deadlifts
5 strict dips
Note: Because we all have different equipment and setting, adapt and modify as needed. If you have a med ball, do wall balls, otherwise, just do thrusters. Fairly light but aim for around 70/50 for weight. If you have a pull up bar, rings or TRX, do pull ups or ring rows. Otherwise, do deadlifts. You’re doing 50 reps so it should moderately heavy, aim for around 225/155. Strict dips can be done on rings on simply, countertop corner or between 2 chairs. No excuses, get after it with whatever you’ve got.
Accessory work
Tabata double unders
“QUARANTINE DAY FIFTY THREE”
“TRIFECTA”
RONIN DAY 16
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Cobra 2min
Supine twist 2min per side
Twisted cross 2min per side
Kendo (the way of the barbell)
30 split jerks
Firebreathers
“SEPPUKU”
For time:
Accumulate 3min of L-sit hold
**Every time you break, perform 3 V-ups**
Seppuku, sometimes referred to as harakiri, is a form of Japanese ritual by disembowelment. It was originally reserved for samurai, but was also practiced by other Japanese people later on to restore honour for themselves or for their families.
Note: This is going to be extremely hard, make sure to scale accordingly. For this workout, you can use paralettes, dumbbells or plates for added elevation
Gymnastics
For time:
15-12-9-6-3
Strict handstand push ups
Deck squats
Weightlifting W5D3
Primer
Muscle snatch
1-1-1-1-1
*light and snappy
Power snatch
3-3-3-3-3
*drops allowed
Snatch balance
1-1-1-1-1
*fixed weight at max power snatch triple for the day
Snatch pulls @110% of 1RM
3-3-3-3
*no drops, touch and go only
“QUARANTINE DAY FIFTY TWO”
Miyamoto Musashi: One of the greatest Samurai that ever lived
He was born in Miyamoto-Sanoma in the province of Mimasaka, Japan in 1584 and he went to become the greatest swordsman of the period. He was a prodigious child, and he trained himself in the art of sword fighting at an early age so much so that at the age of thirteen, he went on to win his first duel.
He won sixty duels in his life, some of which were against multiple enemies. He spent his life wandering through the countryside, challenging people to prove his outright capabilities and toughness.
He was born into a samurai family and probably grew up with his mother or step-mother. His father, Shinmen Munisai, visited him regularly and gave him training in sword and in other aspects of samurai culture. He was only ten years old when his parents died he found himself living in a monastery where he learned Zen Buddhism from the monks there.
When he was 13 years old, a Samurai by the name of Arima Kihei was passing through Musashi’s town. He challenged anyone who felt brave enough to fight him. A 13-year-old boy answered the challenge; it was Musashi’s first duel.
Arima Kihei was a professionally trained adult samurai but still Musashi accepted the challenge. Musashi used a wooden sword as a weapon and Arima Kihei had a razor sharp short sword. Musashi attacked first and he picked up Arima and slammed him headfirst into the ground. Using his wooden sword he beat Arima to death.
When he was 16 years old he left the monastery. He was ready for his second duel against a strong Samurai named Akiyama. The fight quickly ended and Musashi killed Akiyama.
Later he fought in the Battle of Sekigakarai (1600). His side lost the battle but he fought bravely and somehow managed to stay alive. He was now a masterless samurai, known as a ronin.
RONIN DAY 15
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Puppy dog 2min
Down dog 1min
Thread the needle 1min per side
Down dog 1min
Puppy dog 2min
Cobra 2min
Kendo (the way of the barbell)
30 clean high pulls
METCON
For time:
2 wall climbs
50 push ups
2 wall climbs
50 squats jumps
2 wall climbs
50 suitcase deadlfifts 50/35
2 wall climbs
50 situps
2 wall climbs
50 alternating lunges 50/35
2 wall climbs
Accessory work
Gymnastics
Front planche hold 1min
“QUARANTINE DAY ONE”
RONIN DAY 14
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Half saddle 2min per side
Twisted cross 2min per side
Squat hold 2min
Kendo (the way of the barbell)
30 snatch high pulls
METCON
150 alternating dumbbell snatch
**Every minute on the minute, perform 5 burpees (start at the first minute)**
Note: You pick the weight but aim for something around 50/35
Pyro weightlifting W5D1
Primer
Snatch sot press
3-3-3-3-3
Snatch complex
5 sets
3 hang snatch
1 snatch
Clean and jerk complex
5 sets
3 hang cleans
1 jerk
Accessory work
Conditioning
3 rounds
1min AMRAP
Max double unders
1min rest between rounds
Core
L-sit hold 1min
“QUARANTINE DAY FIFTY”
The Last Samurai
Not many people know the true story of The Last Samurai, the sweeping Tom Cruise epic of 2003. His character, the noble Captain Algren, was actually largely based on a real person: the French officer Jules Brunet.
Brunet was sent to Japan to train soldiers on how to use modern weapons and tactics. He later chose to stay and fight alongside the Tokugawa samurai in their resistance against Emperor Meiji and his move to modernize Japan.
RONIN DAY 13
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Standing straddle 3min
Fragon 2min per side
Saddle 3min
Kendo (the way of the barbell)
30 thrusters
“DOMESTIC DISTURBANCE”
3 rounds for reps:
1min sumo deadlift high pulls
1min V-ups
1min Goblet squats
1min push ups
1min burpees
1min rest between rounds
Note: For the sumo deadlift high pulls and the goblet squats, just use whatever you have at your disposal. Barbell, dumbbell, kettlebell, water jug, sandbag…No excuses
Score is total reps for all 3 rounds combined
Accessory work
SLIPS for 20min
(Scales, L-sit, Inversion, Planks, Stretch)
“QUARANTINE DAY FORTY NINE”
RONIN DAY 12
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Dragon 2min per side
Pigeon 2min per side
Cobra 2min
Kendo (the way of the barbell)
30 overhead squats
“ONI”
20min AMRAP
200m run
10 reps of weakness 1
10 reps of weakness 2
10 reps of weakness 3
Face your inner demons (your 3 weaknesses) Oni is a kind of yōkai (spectre, ghost), ogre, or troll in Japanese folklore. They are typically portrayed as hulking figures with one or more horns growing out of their heads. Stereotypically, they are conceived of as red, blue or green-colored, wearing loincloths of tiger pelt, and carrying iron kanabō clubs
Pyro weightlifting W5D1
Primer
Empty barbell split jerk
3-3-3-3-3
*tech focus, light and snappy
Power cleans
3-3-3-3-3
*build up
Push jerks
3-3-3-3-3
*build up
Clean pulls @110% of 1RM
3-3-3-3
*no drops
Bonus workout
“REVENGE OF THE FIFTH”
15min AMRAP
100m run
1 burpee
100m run
2 burpees
100m run
3 burpees
100m run
4 burpees
….
….
Keep adding 1 burpee each round
Accessory work
50 hollow rock
“QUARANTINE DAY FORTY EIGHT”
RONIN DAY 11
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Standing straddle 3min
Forward fold 2min
Cobra 2min
Pigeon 1min per side
Squat hold 1min
Kendo (the way of the barbell)
30 push jerks
“MAY THE 4th BE WITH YOU”
For quality:
1min one arm handstand hold
20 pistols
1min L-sit hold
20 pistols
1min front planche hold
20 pistols
1min hollow hold
20 pistols
1min arch hold
Note: Scale everything as needed as long as it’s challenging for you. Aim for good mechanic and ROM
Accessory work
Shoulders of steel
Strict deficit handstand push ups ladder
Note: Aim for around 7 to 10 sets. Build up the deficit. Regardless of where you’re at, work on it
Stability and balance
5 sets
10 split squats (per side)
“QUARANTINE DAY FORTY SEVEN”
RONIN DAY 10
Kusunoki Masashige
Masashige began as a small time land owner who answered emperor Go-Daigo’s request for military assistance during the Nanbokucho Wars. Starting as a small-time leader with only five hundred men to his credit, Masashige rose through the ranks serving as a general loyal to the emperor Go-Daigo during the Nanbokucho Wars. Masashige is most famous for his undying devotion to his emperor that persisted even through the emperor’s exile and up until his death at the hands of fellow samurai, and traitor, Ashikaga Takauji. Leading up to the battle with Takauji, Kusunoki pleaded with his emperor to refrain from a direct battle with him, opting instead for the guerrilla-based tactics that had served them well to that point. Go-Daigo dismissed his Kusunoku’s concerns, and despite his knowledge that the emperor’s orders were basically a death sentence, Kusunoki marched onward to face Takauji where he suffered a massive defeat and was forced to commit seppuku.Following his death, Masashige was seen as the forerunner for a samurai’s undying loyalty. Upon the removal of the Tokugawa shogunate during the Meiji Restoration in the mid-19th century Kusunoki Masashige become a national symbol of loyalty, and his image was again used in World War II in propaganda posters to keep soldiers loyal to the emperor.
1mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Cross chins 2min per side
Saddle 2min
Supine twist 2min per side
Nutrition journal log
Kendo (the way of the barbell)
30 hang cleans
METCON
5 rounds
2min AMRAP
30 squats
20 push ups
Max pull ups or any pull movement
1min rest between rounds
Accessory work
Conditioning
Flight simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double unders
If you trip or break, you must restart the set (not the full workout)
Core
5 sets
Max L-sit hold
Rest as needed between sets