Dave Rochon

Girls night out Friday May 5th @6pm

Strenght

Back squat
5-5-5-5-5

3sec pause at the bottom. Build to your max but don’t focus on numbers, the goal is to go heavy and and build strength at the bottom

METCON

Short and sweet

5min AMRAP

10 kettlebell swings 53/35
25ft kettlebell walking lunges 53/35

Note: 5ft = 1rep for the walking lunges. 1 arm front rack carry

Coming soon at Pyro:

Competitive athletes seminar Saturday April 29th at 1200pm for approximately 1 hour and half. We’ll be talking prep for the 2018 games seasons, developing teams, upcoming competitions, we’ll be talking programming, how to make the most of the programming (upscale and scaling, yes scaling is good), how to do more without burning out and avoiding injuries. If you are to do more, what should you be doing, How to recognize your weaknesses and improve. What are your strengths and how to use them at your advantage. We’ll basically talk everything competitions. This seminar is for everyone and is absolutely free. Competitive or not, everybody will get something good out of it.

“CLOVIS” hero workout Sunday May 7th

“MURPH” Sunday May 28th

METCON

5 rounds for time:

400m run
21 sit ups
15 box jumps overs 24/20
9 deadlifts 225/155

Rx+ 275/205

We tested our maxes this week already, now let’s test it in a different way!!

Snatch speed ladder

Ladder 1: Time cap 1min

Men:
45×5/ 55×4/ 65×3/ 75×2/ 85×1

Women:
35×5/ 45×4/ 55×3/ 65×2/ 75×1

Ladder 2: Time cap 2min
Men:
95×5/ 105×4/ 115×3 /125×2 /135×1

Women:
80×5/ 85×4 /90×3 /95×2 /100×1

Ladder 3: Time cap 3min
Men:
145×5 /155×4 /165×3 /175×2 /185×1

Women:
105×5/ 110×4 /115×3 /120×2 /125×1

Ladder 4: Time cap 4min
Men:
195×5 /205×4 /215×3 /225×2 /235×1

Women:
130×1 /135×4 /140×3 /145×2 /150×1

Note: Each ladders are scored separately. If you don’t finish the ladder within the time restraint, your score will be (cap -) the number of reps you didn’t complete in that ladder.
This will be forever known as the Pyro snatch ladder, we will test this from time to time. We’ll also have a thruster and clean and jerk ladders soon.

Time to test our Clean and Jerk

Skillz

Every 30 sec for 5 min (5 cycles)

Max double unders

Rx+ unbroken only

METCON

For time:

6-9-12-9-6

Burpees over the bar
Front squats 185/135
Chest to bar pull ups

Maintenance/Mobility

10min for real, you won’t get out of it

If you have MMA or boxing gloves bring them

10rds

5 x 1,2,3,4 switch power punch (heavy bag)

Note: Don’t worry, we’ll go over the format. It’s basically 20 heavy punches intervals

METCON

Partner workout

3 rounds for time:

20 x 1,2,3,4 and 1 burpee (focus mitts)

(straight, jab, upper cut, upper cut)

Note: 1 partner works at a time. Switch every 20 reps

Testing week Clean and Jerk Thursday, Snatch and Clean and Jerk Saturday (In a different format, more CrossFit style)

Snatch

10-15min warm up (Burgener warm up)

15-20min to build up to your 1 rep max snatch

10min roll and stretch

Only a few spot left for individuals at Pyromania II. If you’re interested in doing teams, let us know and we’ll find you a team

Strength

E2M10M

6 power snatch

Note: We’re building up for “Isabel”, try to do the Rx weight 135/95 or pick a weight that you can do 6 snatch touch and go

METCON

For time:

Buy in: 50 situps

25-20-15-10-5

Sumo deadlift high pulls 95/65
Handstand walk (feet)

Buy out: 50 situps

Maintenance/Mobility

5 min stretch