“QUARANTINE DAY EIGHTY FIVE”
Grand reopening Friday June 12th. Stay tuned for all the information. Finally we get our gym back and be all together again.
“MAGISTERIUM”
Accumulate 3min of
Handstand hold
METCON
For time:
100m dash
80 dumbbell squats 50/35
60 alternating dumbbell snatch 50/35
40 dumbbell facing burpees
20 V-ups
10 inverted burpees
20 V-ups
40 dumbbell facing burpees
60 alternating dumbbell snatch 50/35
80 dumbbell squats 50/35
100m dash
Accessory work
Mindset
10min meditation
Maintenance/Mobility
20min stretch
“QUARANTINE DAY EIGHTY FOUR”
“MINDSET IS WHAT SEPARATES THE BEST FROM THE REST”
“MAGISTERIUM”
5 rounds not for time:
30 double unders
10 burpees
METCON
For time:
10-1
strict handstand push ups
1-10
Weighted deck squats
Pyro weightlifting W2D1
Primer
Snatch sot press
5-5-5-5-5
Power snatch
5-5-5-5-5
Snatch balance
3-3-3-3-3
Note: This is meant to be light and technique focus
Accessory work
Maintenance/Mobility
20min stretching
Core
3min plank hold
“QUARANTINE DAY EIGHTY THREE”
“WANT TO KNOW THE DIFFERENCE BETWEEN A MASTER AND A BEGINNER? THE MASTER HAS FAILED MORE TIMES THAN THE BEGINNER EVEN TRIED”
“MAGISTERIUM”
With a weight vest or a heavy backpack
Run 2 miles
METCON
20min AMRAP
10 rushes 20ft
10 push ups
10 squats
Accessory work
Strength
30 strict pull ups
Core
30 V-ups
Maintenance/Mobility
10min stretching
Mindset
10min meditation
“QUARANTINE DAY EIGHTY TWO”
“MAGISTERIUM”
Not for time:
800m run
3 rounds
5 pull movement
10 handstand push ups
15 squats
800m run
Practice double unders for 5min
METCON
For time:
42-30-18
Lateral jumps over the dumbbell
21-15-9
Suit case deadlifts 50/35
Dips
Note: If you have two dumbbells or barbell go for it
Accessory work
Mindset
10min meditation
Maintenance/Mobility
Full body roll
10min stretch
Core
30 V-ups for quality
“QUARANTINE DAY EIGHTY ONE”
“NO MAN/WOMAN HAS THE RIGHT TO BE AN AMATEUR IN THE MATTER OF PHYSICAL TRAINING. IT IS A SHAME FOR A MAN/WOMAN TO GROW OLD WITHOUT SEEING THE BEAUTY AND STRENGTH OF WHICH HIS/HER BODY IS CAPABLE”
“TRIFECTA”
“SINISTER SIX”
On a continuous clock
0-10min (Gymnastics)
30-20-10
Hand release push ups
Alternating pistols
10-20min (Weightlifting)
30-20-10
Alternating dumbbell snatch 50/35
Hang dumbbell squat cleans 50/35
20-30min (Firebreathers)
30-20-10
Burpees
100m dash (50mx2)
Note: You must complete each part within the allotted time. If you do not finish, your score is the total reps completed. When you finish a part, rest and start the next one at the 10min mark. Good luck!!!
“QUARANTINE DAY EIGHTY”
“YOU HAVE POWER OVER YOUR MIND, NOT OUTSIDE EVENTS. REALIZE THIS AND YOU WILL FIND STRENGTH”
ZOOM online class at 7am and 12pm
Outdoor wod at 12 and 6pm
“MAGISTERIUM”
100 double unders
5 rounds
5 pull (any pulling movement)
10 push ups
15 squats
100 double unders
Note: Focus on quick transitions and keep moving
METCON
5 rounds for time:
20ft bear crawl
40ft broad jumps
60ft walking lunges
80ft rushes
100ft shuttle run
Firebreathers
Handstand walk instead of bear crawl
Accessory work
Mindset
5min meditation
Core
50 straight legs situps (no arm swings)
Conditioning
10min monostructural
“QUARANTINE DAY SEVENTY NINE”
ZOOM class at 12 and 6pm
Outdoor kids class at 3pm
Outdoor class at 6pm
It’s going to get hard for us to run outdoor workouts and zoom classes simultaneously so we’ll be doing mostly outdoor moving forward. If you can make it outdoor, do it, let’s get in the groove of things. We’re also prepping the yard at the gym to start running classes there as well. Stay tuned for an official email and revamped schedule. We have a meeting today with the city officials, AHS and key medical authorities concerning the pandemic and reopening small studio fitness gyms (crossfit) effectively. We’re getting there, hang tight.
“MAGISTERIUM”
400m run EZ pace
Tabata double unders
Tabata situps
Tabata Handstand hold
400m run EZ pace
Note: This is done at home, on your own. We have 4 weeks of it, if you do it all, you will be a master at these things. There are no secret magic programming, no shortcut, no hack, just plain hard work. But it must be done, you have to take the time. Let’s do this!!!
Pyro weightlifting W1D2
Primer
Clean grip sot press
3-3-3-3-3
*Light and mobility focus
Hip cleans
5-5-5-5-5
Squat cleans
10-10-10
Split jerks
10-10-10
Note: Remember that this cycle is technique focus and meant to be light. Use this to get the body used to there movements again and build some volume.
METCON
For time:
150 single arm thrusters 50/35
*Every minute on the minute, perform 5 lateral burpees over the dumbbell (Starts with burpees)*
Note: A good scale option would be to use both arms for the thrusters. Otherwise, you can always perform just 3 burpees on the minute or simply just scale the volume. 100 thrusters or 75. Aim for something around 10-15min
“QUARANTINE DAY SEVENTY EIGHT”
“MAGISTERIUM”
2 rounds not for time:
50 double unders
40 situps
30 weighted squats
20 handstand push ups
10 pull ups
METCON
5 rounds
3min
400m run
then max reps of
15 overhead squats PVC or broomstick
10 push ups
5 bicep curls
1min rest
Score is total reps completed for all 5 rounds
Note: For the bicep curls, single arm or double, use whatever you’ve got
Accessory work
Mindset
Meditation 10min
Maintenance/Mobility
Stretch 15min
Core
Plank hold 1min
Side plank hold 1min per side
“QUARANTINE DAY SEVENTY SEVEN”
“MAGISTERIUM”
3 rounds not for time:
40 jumping jacks
30 squats
20 push ups
10 pull ups
Pyro weightlifting (W1D1, tech focus)
Primer
Snatch sot press
5×3
Snatch balance
5×5
Squat snatch
3×10
Note: Technique focus, use a pvc pipe, a broomstick or if you have a bar with weights, go for it but keep it light and snappy
METCON
“ABDOMINATION”
10 rounds for time:
4 Turkish get up right
4 v-ups
4 Turkish get up left
4 v-ups
Note: Pick a load. Kettlebell, dumbbell or any object you have. Aim for something around 50/35lbs
Accessory work
Mindset
Meditation 5min
Note: Inhale for 8sec, hold for 8sec, exhale for 8sec
Conditioning
Monostructural 10min (Bike, run, row)
Maintenance/Mobility
Stretching 10min
Note: Take the time, it’s more important than you think
“QUARANTINE DAY SEVENTY SIX”
“For the strength of the pack is the wolf, and the strength wolf is the pack”
“MAGISTERIUM” day one
At home
100 double unders
Note: If you can perform 100 unbroken double unders, go for 150. If you can do 150 unbroken, go for 200 and so on. Don’t exceed 200 as we’ll be doing double unders consistently for the next 4 weeks.
2 rounds not for time:
400m run EZ pace or 1:30 cadio of your choice (row, bike, elliptical)
10 pull ups
20 push ups
30 squats
*If you have a weight vest, wear it**
Note: Build stamina by going for the biggest sets as possible.
Coach note: Do this cycle entirely and you will be a beast!!! You will be ready when we come back to the gym and for “MURPH”
METCON
5 rounds for time:
10 single arm hand dumbbell snatch right 50/35
10 single arm hang dumbbell snatch left 50/35
50ft overhead dumbbell walking lunges 50/35
Note: You can start right or left for the snatch. You can switch as needed for the walking lunges
Accessory work
Mindset
Meditation 10min
Note: Free your mind, focus on your breathing and be in the present.
Maintenance/Mobility
10min
