Strength
Power cleans
3-3-3-3-3
Note: Sets have to be touch and go. You can rest at the shoulders or hip put as soon as you hit the ground you must take off right away. Catch must be above parallel
METCON
12min AMRAP
10 shuttle runs 25ft (ground touch at each lines)
8 power snatch 95/65
6 overhead squats 95/65
Score is your heaviest touch and go power clean triple + reps from the AMRAP combined
Skills/warm up
Jerk
Strength
Jerk
3-3-3-3-3
METCON
For reps:
3min AMRAP
Wall balls 24/20
3min rest
3min AMRAP
Box facing burpees 24/20
3min rest
3min AMRAP
Toes to bar
Score is total reps + heaviest jerk triple
WEIGHTLIFTING
Clean skills work primer
Cleans
3-3-3-3-3
Clean pulls on a riser @100% of 1RM clean and jerk
4-4-4
Acc work
Barbell good mornings
5-5-5
Pendlay rows
5-5-5
GHD situps
10-10-10
Squat cycle W4D2
5 sets
4 front squats
8 back squats
@approx 67%
METCON
For time:
30 dumbbell clean and jerk 50/35
Note: The intent of the metcon is to be short and intense. Aim for 3-5min. We’re limited on dumbbells so we might have to do heats. The workout is short so it shouldn’t be a problem. Yes, this is “Grace” but with dumbbells
Maintenance/Mobility
Couch stretch 3min per side
“12 days of Christmas”
1 rope climb
2 thrusters
3 shoulder to overhead
4 front squats
5 hang power cleans
6 deadlifts
7 burpee chest to bar pull ups
8 lunges steps with plate overhead 45/35
9 handstand push ups
10 knees to elbows
11 box jumps 30/24
12 bar muscle ups
Bar at 135/95
Note: Perform this workout like the song (1, 2 and 1, 3,2 and 1, 4,3,2 and 1…12,11,10,9 and so on)
Weightlifting
Snatch skill work primer (warm up and technique)
Power snatch
3-3-3-3-3
Snatch
3-3-3-3-3
Note: For both the power snatch and the snatch, do not max out, reinforce proper mechanic. Aim for a 85-90% of 1RM
Snatch pull on a riser @100% of 1RM snatch
4-4-4
3 sets
5 snatch push press + 1 overhead squat
Acc work
Dumbbell lat raises
10-10-10
Death by air bike
Minute 1, 2 cals
Minute 2, 4 cals
Minute 3, 6 cals
…
Keep adding 2 cals until you can no longer move and fall of the bike😳
The 2017 athlete of the year vote is well under way, don’t forget to put your vote in. The athlete of the year is a member elected by us, somebody that inspires you, somebody that always works hard, is consistent, has a positive attitude, somebody that you look up to, somebody you’re alway happy to see in your class, somebody that reflects the values of Pyro:
Honor • Dignity • Loyalty • Teamwork • Integrity • Respect • Discipline • Determination
The athlete of the year will receive it’s own workout, dedicated to him/her and will have his/her name on the plaque by the white board. The athlete of the year 2016 was Scott Regier. The 2018 athlete of the year will be unveiled just after new years
Many Pyro teams will be at the western classic. Find a partner and join us. The competition is held at the stampeded ground February 10th and 11th.
The individuals super friendly competition Festivus games is coming to Pyro Saturday April 21st. Sign up at the link below:
Pyromania III fitness festival dates have been announced, save the date, this is going to be absolutely EPIC. You don’t want to miss out. July 20th, 21st and 22nd. That’s right, 3 days of awesomeness
Strength
Squat cycle W4D1
5 sets
4 front squats
8 back squats
@approx 70% of 1RM front squat
Note: Week 4 of 10, hang tight, it’s gonna be worth it. The loads are getting heavier every week. stick with it
METCON
8min AMRAP
4 ring dips
8 dumbbell power snatch 50/35
16 situps
”DONNY”
For time:
21-15-9-9-15-21
Deadlifts 225/155
Burpees
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Christmas/holiday party is tonight at Andi and Darren’s, 6pm till you drop. Dress up and bring your dish and drink of choice. See you all there! (Oh, heads up, Hero WOD Sunday)
12 days of Christmas workout is Tuesday December 12th, make sure to wear your ugliest sweater
Gymnastics
Ring series
5 sets
10min EMOM alt minute
2 strict pull ups, 3 kipping pull ups, 2 kipping chest to bar pull ups, 1 bar muscle up
2 strict handstand push ups, 4 kipping handstand push ups, 2 strict handstand push ups (add deficit if needed)
Accumulate 2min of paralette L-sit hold
Perform 10 ring muscle up in the harness
Weightlifting
Snatch, clean and jerk skills primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Note: For the snatch, clean and jerk, don’t max out, 90% of 1RM top. It’s important to keep it under your max, train the body below maxes and reinforce good mechanics
Push press
5-5-5
Acc work
Pendlay row (fixed weight)
5-5-5
Stiff leg deadlift (SLDL, fixed weight)
5-5-5
Firebreathers
6 rounds for time:
400m run
10 push ups
10 pistols
10 kettlebell swings 70/53
**If you have a weight vest, wear it**
Note: S#!% just for got real!!
Who’s in for the Trifecta today?
Pyro Christmas/holiday party is Saturday at Andi’s and Darren, 6pm. Dress up and bring your favourite dish and drinks. See you all there
Skills
10min
Handstand/Handstand walk practice
METCON
10 rounds for time:
3 ring muscle ups
15 wall balls 20/14
Note: Yes, this is “KAREN” with 30 muscle ups
Coach note: BOOM!
Strength
Power clean
3-3-3-3-3
METCON
12min AMRAP
6 box jump overs 30/24
12 power snatch 95/65
24 double unders
Weightlifting
Clean skill work 5min
Clean 15min
3-3-3-3-3
Clean pull on a riser 10min
4-4-4-4
Acc work 10min
Barbell good morning
5-5-5-5-5
GHD sit ups
10-10-10-10-10
