“QUARANTINE DAY EIGHT”
Strength
Back squats
1-1-1-1-1-1-1 @90% of 1RM
Home wod
Warm up
25 jumping jacks
20 jumping jacks arms straight up
15 good morning
10 squats
5 inch worms
Primer
45 PVC thrusters
For time:
21-15-9
Burpees
Push ups
1min plank (arms extended)
Note: For the plank, arms extended just like the end of the push ups. Body must be in a straight line, no sag or pike. If you can’t hold it for 1min, break as needed and accumulate for 1min
BURN
For time:
400m walking lunges
Firebreathers
Weight vest on
Note: If you’re doing this inside, do 400 static lunges
Coach note: Ouchy!!!
Maintenance/Mobility
ROMWOD
“QUARANTINE DAY SEVEN”
Warm up
1min static jog
10 burpees
1min static jog
10 burpees
1min static jog
For time:
Buy in:
30 candlesticks
then
3 rounds
30 step ups 24/20 50/35
30 jumping jacks
30 single arm shoulder to overhead 50/35
then:
Buy out
30 turkish get ups 50/35
Time intent: 15min…ish
Note: Find something to step on, a chair, coffee table, stairs, whatever you can find. For the weight, a backpack with books in it will do. Don’t let the lack of equipment stop you, be creative and truly, only your imagination is the limit. Jumping jacks standards are hands to hips and make contact overhead. Feet must go wider than the hips.
Pyro weightlifting
Technique
The snatch
10 snatch complex
1 snatch high pull
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat
Note: This complex hits all the major positions, Perform each rep like you’re going for a 1 rep max. Belly and butt tight, hold your breath and go all out. Deliberate practice will make you better, regardless if you have weights or not. The intent and mindset during practice are what matters the most
Conditioning
2 rounds
1 mile run
3min rest
1mile run
NxT-GeN
8min AMRAP
10 deadlifts
10 push press
20 jump rope or jumping jacks
“QUARANTINE DAY SIX”
Join us daily on ZOOM for online classes. Just like any classes at Pyro, we’ll go over the workout and the intent, a warm up, the workout and a cool down. Go to the link below or download the app on your phone.
https://zoom.us/
Once you created your account, join the meeting by entering the code below. Meeting or classes are 40min. We’ll do one during the day at 11:15am and one at night at 5pm. We’ll go with this for now, see how it goes and re-evaluate. We’d like to capture your feedback as well.
Meeting code:
2948439973
Warm up
3 rounds
20 high knees
20 butt kicks
10 static lunges
METCON
10 rounds for time:
10 squat jumps
10 push ups
Time intent: 10-13min
Conditioning
10 rounds for time:
200m run
30sec rest between rounds
Weightlifting
Burgener warm up
10 reps of each movement
30 split jerks (PVC)
Maintenance/mobility
ROMWOD
“QUARANTINE DAY FIVE-DOUBLE FEATURE”
Warm up
2min static job
3 rounds
15 jumping jacks
15 good morning
15 squats
TEAMWOD
“SPECTRE”
Teams of 2
(You and your ghost)
5 rounds for time:
20 burpees over object (anything about 1ft high)
20 V-ups
Work: rest ration 1:1
Note: Perform 1 full round and then rest for the same amount time it took you to do the 20 and 20. Find something about 1ft high, pile of books, box, toy, whatever you can find
BURN
For time:
150 thrusters
Pick something around 50/35. Sandbag, single dumbbell, kettlebell, empty barbell, whatever you can find
Conditioning
3mile run EZ pace
Note: Just to get some mileage in
“QUARANTINE DAY FOUR”
“TRIFECTA”
Warm up
2 rounds
50 jumping jacks
20 high knees
10 squats
5 inch worms (push up, cobra, down dog)
Gymnastics
5 rounds for time:
10sec L-sit hold
10 dips
10 pistols
Weightlifting
For quality:
60 squat clean and jerks (PVC)
Firebreathers
5 rounds for time:
400m run
25m broad jumps
25m walking lunges
“QUARANTINE DAY THREE”
For time:
100 handstand push ups
Health
100 hand release push ups
Firebreathers
100 strict handstand push ups
Note: This is going to be tough. Scale as needed. Pike push ups with feet elevated on the couch or a chair. Reduced range of motion by adding a pillow. Just on its own, 100 push ups might be more than enough. Just challenge yourself and be careful
Core
For time:
100 weighted Russian twists
Note: Pick something around 25/15lbs. One rep is there and back. So you could also count 200 reps if you hit both sides. If weighted is too challenging, go unweighted and you can even just leave your feet on the ground.
Weightlifting
30 snatch drops with broomstick
Maintenance/Mobility
ROMWOD
**We’ll be doing a live feed workout at 10am**
“QUARANTINE DAY TWO”
Warm up
2min static jog
Head to toe general ROM
3 rounds of the workout with lighter loads and modified rep scheme (Just do 4 of each and EZ pace)
“PRISON BREAK”
15min AMRAP
6 ground to overhead
9 squats
12 lateral shuttle runs 10ft
Note: For the ground to overhead and the squats, pick whatever object you can find. Something around 50/35lbs. For the squats, keep the weight at chest height or on your back. For the shuttle runs, just set yourself 2 lines 10ft apart. Just
Pyro weightlifting
Burgener warm up
PVC pipe snatch grip sot press 5×5
PVC pipe split jerks
Note: We call this deliberate practice. Treat each rep like a one rep max
For time:
“DOUBLE ISABEL”
60 broomstick squat snatch
Note: Each rep starts below the knees, you must go through full hip extensions then full squat. The movement finish with broomstick locked overhead with knees, hips and shoulders all in line. Tight core and make sure you put tension on the bar when overhead
“QUARANTINE DAY ONE”
6min AMRAP
Inverted burpees
Health
Kick up as high as you can
Rx
Kick up to the wall
Firebreathers
Kick up to free-standing. *Whole body must be inline*
BURN
For time:
150 jumping jacks
Full range of motion. Starts with both hands touch the hips and finish with both hands together overhead. Feet must land wider than the body.
Note: Everyone can do this Rx!!!
Challenge
Perform both back to back. 6min AMRAP immediately into the 150 jumping jacks
Skill/Technique
The ring/bar muscle up
Note: Even if you’re not close to get your muscle up, there are lots of skills to work on. Work on your pull ups and build strength, practice the turn over, do low ring muscle transitions, build strength on the dip, work on the false grip
METCON
For time:
30 ring muscle ups
Option 2
30 bar muscle ups
Option 3
30 strict chest to bar pull ups
Health
30 reps of the hardest pull up variation you can do
Firebreathers
30 strict ring muscle ups
Time intent: Approx 10min
Note: Remember that our program is for everyone. Regardless of how hard the workout looks, scale and modify to where you’re at. For today’s workout, we’re doing 30 reps of a gymnastics pulling movement. We will be testing “THE STANDARD” (30 clean and jerks, 30 ring muscle ups, 30 power snatch) next week, this session will give us confidence and give us some prep for it.
Mandatory stretch
15min
Pyro weightlifting W5D1
Primer
Hang clean
3-3-3-3-3
*Light and snappy
Clean and jerk
2-2-2-2-2
*Build up, drop allowed
Clean pulls @110% of 1RM
3-3-3-3
*Fixed weight, no drops
Back squats
3-3-3-3-3
*3sec pause at the bottom
Blackout at home
For time:
50 jump squats
40 situps (arms behind your head, no swings)
30 alternating jumping lunges
20 V-ups
10 wall walks
Note: This will probably be one of the hardest at home workout ever haha. Good luck!
Accessory work
Shoulders of steel
Plates lat raises 3×8
Conditioning
1mile run
Gymnastics
15 strict toes to bar
Core
Plank hold 2min
Maintenance/Mobility
ROMWOD
“AGOQ EVENT 6”
2 rounds for time:
10 deadlifts 315/225
20 deficit handstand push ups 4.5/3
30 front squats 95/65
Timecap: 20min
Health
Deadlifts 225/155
Pike push ups on a box
Front squats 75/55
Blackout at home
Practice SLIPS for 20min
(Scales/L-sit/Inversion/Planks/Stretch)
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
Air bike 5min
Weightlifting
Bench press 5×5
Gymnastics
Front planche hold 1min
Core
3 sets
15 GHD situps
15 back extensions
Maintenance/Mobility
ROMWOD
