Technique
E2M10M
1 high hang snatch
1 hang snatch
1 snatch
This is technique focus. All squat snatch
METCON
5 rounds for time:
10 dumbbell hang power snatch right 35/25
5 dumbbell overhead squats right
1 turkish get up right
10 sit ups
10 dumbbell hang power snatch left 35/25
5 dumbbell overhead squats left
1 turkish get up left
10 sit ups
Boxing day 2016 workout
Partner striking wod
6 rounds for reps
3min per rounds
1min rest btw rds
1min Focus mitts (1-2 switch=1rep)
1min Defense (left-right-duck=1rep)
1min Banded ground and pound (each hit=1rep)
One partner work at a time. “Resting” partner is on the focus mitts, throwing punches during the defense minute and pulling on the band. Switch partner each rds. Score is total reps for all rounds and both partners combined. Expect some pretty epic Rocky music too.
Merry Christmas and happy holidays!!!!
No classes today, back at it Monday 0900/1000 for a special boxing day wod!!!
Open gym at 1100 until 1200
Yoga at 1200 until 1300
Sunday December 25th closed
Monday December 26th Classes at 0900/1000 and open gym at 1100
Deadline for the Pyro apparels and the Pyro wodbooks orders is January 31st. The orders are going in right after new year
Strength
On a 15min running clock, build to a 5 rep max back squat and a 5 rep max deadlift
METCON
15 min AMRAP
1 clean and jerk at 80-90% of 1RM
2 muscle ups
4 deficit handstand push ups
8 box jumps 36/30
METCON
Partner 10000m row
Switch as needed
The apparel order is going in very soon, if you want anything, make sure you write down your order on the sheet by the white board. We have tshirts, hoodies, baseball 3/4 sleeves, Tank tops and ball caps. We’re not going to have samples this time but if you’re not sure about your size, we’ll order 2 sizes for you and just keep the one that fits.
Strength
E3M9M (3 cycles)
10 front squats + 1 push press (Push press is at the same weight as the front squat)
METCON
For time:
100 burpee pull ups
Rx+ If you have a weight vest, wear it
Strength/Olympic lifts
E2M12M
2 power snatch
3 min transition
E2M12M
1 snatch balance
3 min transition
E2M12M
3 snatch pulls @110% of 1rm
acc work
3×10 glute ham raises
No 6am class
Strength
E2M10M with 2 bars (build to max)
2 back squats (from the rack) then
2 shoulder press (from the ground)
METCON
12min AMRAP
5 overhead lunges steps 95/65
5 toes to bar
10 double unders
10 overhead lunges steps 95/65
10 toes to bar
20 double unders
15 overhead lunges steps 95/65
15 toes to bar
30 double unders
Keep adding 5 lunges and toes to bar and 10 double unders after every successful rounds until you run out of time
“DTxCINDY”
20min AMRAP
2 rounds of CINDY
5 pull ups
10 push ups
15 squats
1 round of DT
12 deadlifts 155/115
9 hang power cleans 155/115
6 shoulder to overhead 155/115
