“QUARANTINE DAY SIXTY FIVE”
Online class at 12 and 6pm
Kids online class at 3pm
We’ll be running both the Pyro weightlifting and the METCON
Outdoor workout Friday at 4pm
5 rounds
1min AMRAP
20 alternating lunges
Max wall climbs
1min rest between rounds
Score is total reps completed (lunges plus wall climbs)
Note: Scale and modify as needed and aim to be able to do 3-5 wall climbs per rounds
Pyro weightlifting (Deload week)
Primer
Clean grip sot press
5×5
Power clean and jerk
5-5-3-3-3-1-1-1-1
Note: Same as with Tuesday with the snatch, do not max out. Focus on technique and build up to comfortable weights. No bars, no problem, just do it with a PVC pipe or a broomstick
“QUARANTINE DAY SIXTY FOUR”
“FREEZER BURN”
50 squats
50 alt dumbbell snatch 50/35
50 push ups
50 alt dumbbell hang clean and jerk 50/35
50 deck squats
50 suit case deadlifts right 50/35
50 V-ups
50 suit case deadlifts left 50/35
50 burpees over the dumbbell
Note: As usual, scale and modify as needed. Use whatever you’ve got for weight. If you’re using a kettlebell, you don’t need to alternate reps.
“QUARANTINE DAY SIXTY THREE”
Our first outdoor workout was a huge success. It was great to see all of you. We’ll be doing more soon. Stay tuned
ZOOM online class at 12 and 6pm, see you there. We’ll be doing, the weightlifting, the METCON and stretching. Meeting code: 2948439973
15min EMOM alt min
1min 10 handstand push ups
1min 10 pistols
1min 10 pull ups
Note: Basically, you’ll be doing a push movement, a squat movement and a pull movement every minute for 15min. Handstand push ups can be push ups, pistols can be basic squats with weight, pull ups can be any pull movement (deadlifts works). Cycle through each movement on rotation. 5 cycles each. Make each movement as challenging as you can for 50 reps total. Scale and modify as needed. Remember that if you can’t perform 5 to 10 strict handstand push ups or pull ups, you shouldn’t be kipping. For more information on the workout, the intent, scales and modifications, make sure to join us online.
Maintenance/Mobility
1min saddle archer per side
1min puppy dog
1min thread the needle per side
Pyro weightlifting (Deload week)
Primer
Snatch sot press 5×5
Power snatch
5-5-3-3-3-1-1-1-1
Note: Deload week, keep it light and snappy. DO NOT MAX OUT
“QUARANTINE DAY SIXTY TWO”
Happy Victoria Day!!
Workout idea by Peter S.
Meet at 11am, Edworthy park south parking lot, bottom of the hill
5 rounds for time:
Bike hill climbs
Note: Sign to sign
“QUARANTINE DAY SIXTY ONE”
**OUTDOOR WORKOUT 11AM, Tuxedo park community association**
30th avenue and 1st street NE. Just down the street from Pyro. Meet corner 30th avenue and 1st street
Our gym is closed but we have the ok to do training outside, as long as we maintain social distancing procedures and respect a maximum of 15 people. Please read below for all guidelines. If you can’t attend, we’ll have a live zoom class at the same time as well.
Maximum of 15 people and you must sign in to Rhinofit
Bring your own dumbbell, kettlebell or whatever weight you have. If you don’t have anything, this workout can be modified (burpees, squats and runs)
No equipment sharing
Bring a yoga mat or a blanket for the workout if needed and mobility after
Everyone will have their own block of chalk in separate bags (no sharing)
Social distancing in full effect. 6ft apart reinforced
If this goes well, we’ll be looking at doing more for sure
“FAMILY REUNION”
20min AMRAP
10 burpees over the dumbbell
8 alternating single-arm dumbbell clean and jerk
6 shuttle runs 20ft
Note: clean and jerks are from the hang
Maintenance/Mobility
15min
“QUARANTINE DAY SIXTY”
TRIFECTA
Gymnastics
For time:
Handstand walk 200ft
**Perform in the least amount of breaks
Score is number of breaks
Note: Try to find a 200ft straight line. Ideally outside in a park
Pyro weightlifting W6D3
Clean and jerk
1-1-1-1-1-1-1
Firebreathers
For time:
400m run
21 turkish get up right
21 burpees over the box 24/20
21 turkish get up left
400m run
15 turkish situps right
15 burpees over the box 24/20
15 turkish situps left
400m run
9 single arm overhead squats right
9 burpees over the box 24/20
9 single arm overhead squats left
Note: Load at your discretion but aim for something around 50/35 for the weight. Anything works, dumbbell, kettlebell, water jug, sandbag, backpack or use whatever you’ve got
“QUARANTINE DAY FIFTY NINE”
Congratulations to all the PYRO RONIN challenge finishers. We should have the list of all the finishers in the next couple of days. All finishers will have their names on the banner at Pyro. Also, finishers can get an exclusive tshirt. “Earned, not given” This was definitely challenging but also very fun. In fact, it was so good and effective that it would be totally worth it to continue doing it. There’s no denying that everything in this challenge had a positive impact on all of us. Especially the daily tasks like meditation, stretching, the mile run/walk, nutrition recording and the 30/20/10. This might have been just a challenge for some but it was simultaneously a full programming cycle. There’s no secret to fitness and health, consistency and effort. This challenge had us do exactly that. There’s also a saying out there that whatever you do for 21 days, it becomes a habit. We certainly hope that most of you will continue to follow the PYRO RONIN way of life or at least some of it.
Here’s a breakdown by the numbers:
21 days
105min of meditation
210min of stretching
630 reps of weightlifting movements (snatch, clean and jerks)
21 miles of running or walking (33,600 meters)
630 squats
420 push ups
210 pullups
That without all the running and the reps performed within the workouts
We hear this all the time. I need to be better at this, need to be better at that. This was your time. Imagine somebody working on getting their pull up and doing 210 reps of it. You might not be close to get one but think about it, doing 210 reps of something will definitely get you closer to it. What about working on your handstand push ups. Would doing 420 reps of it get you closer to it? You bet. There is no secret or magical programming, only a goal, hard work and consistency.
Again, congratulations to all of you. Sweet skills!!!
We’re already planning another wicked challenge soon. Stay tuned
Practice SLIPS for 20min
Scales
L-sit
Inversion
Planks
Stretch
METCON
5 rounds for time:
50 double unders
25 push ups
Accessory work
Maintenance/Mobility
10min
Conditioning
10min of running/bike/row or whatever cardio you can think of (ideally go outside)
Nutrition
Drink a glass of water (250ml) before each meal
Eat 2 fruits
Eat a handful of vegetables
“QUARANTINE DAY FIFTY EIGHT”
RONIN DAY 21 (Final day)
This is it, you made it. The very last day of our RONIN challenge. Without a physical gym, without coaching (other than the online classes), you were given 21 days of daily tasks, run or walk a mile, 30 squats/20 push ups/10 pull ups (any style), meditate 5min, stretch 10min, record food intake, perform 30 reps of a weightlifting movement, read a book, take a course or learn a new skill, practice arts plus 7 workouts all based on the Samurai way of life. It takes a lot of discipline to accomplish all this. This last workout will tie everything together and challenge you both mentally and physically. We ask you to make this workout as challenging as you can possibly make it, while staying safe of course. We’ll do a debrief post about it tomorrow.
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Nutrition journal
Maintenance/Mobility 10min
Puppy dog 2min
Down dog 1min
Saddle 2min
Seated straddle 2min
Pigeon 1min per sid
Kendo (the way of the barbell)
30 snatch
“PYRO RONIN”
For time: 1600m run
Then 5 rounds
20 burpees
30 alternating dumbbell snatch
40 dumbbell squats
Then 1600m run
**Weight vest or backpack on**
Run with the dumbbell
Time intent: 30min plus
Pyro weightlifting W6D2
**Testing week. Let’s see where you’re at. Remember, it’s not always about the PR. There’s a lot to consider when you’re trying your maxes. How you feel, having enough rest, nutrition, sleep, injuries, tightness or whatever it might be. All these factors will have an impact if you hit a PR or not. All that matters is that you do your best for the day. Next week will be a deload week then we get right into the next cycle.
1 rep max snatch
Note: Test either your power snatch, squat snatch or both
Accessory work
Core
Plank hold 2min
Side plank 1min per side
Hollow hold 1min
“QUARANTINE DAY FIFTY SEVEN”
RONIN DAY 20
Last stretch for the RONIN challenge. You made it this far, finish strong. Last workout on day 21, the PYRO RONIN is going to be special and very challenging. It ties in everything we’ve done so far and is a great prep for “MURPH”.
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Nutrition journal
Maintenance/Mobility 10min
Twisted cross 2min per side
Supine twist 2min per side
Pigeon 1min per side
Kendo (the way of the barbell)
30 clean and jerk
“VALKYRIE 2.0”
In Norse mythology, a valkyrie (from Old Norse valkyrja “chooser of the slain”) is one of a host of female figures who decide who will die in battle. Selecting among half of those who die in battle (the other half go to the goddess Freyja’s afterlife field Fólkvangr), the valkyries bring their chosen to the afterlife hall of the slain, Valhalla, ruled over by the god Odin.
Death by
2 devils press 50/35
4 dumbbell thrusters 50/35
6 rushes 30ft
Survival time: 15min
Note: If you managed to finish 15 rounds (15min), you survived the fate of the Valkyries. Aim to be able to do at least 10 rounds so scaling is key. If you cannot complete all the reps within the minute, it’s game over. If you’re under 10min, scale down the volume and keep going. Again, we all have different equipment and space at home, adapt as needed. This workout can be done with a single dumbbell or single kettlebell for example.
**Rushes are basically a burpee into a sprint**
Accessory work
Conditioning
Double unders practice 10min
“QUARANTINE DAY FIFTY SIX”
**HAPPY BIRTHDAY COACH EM**
RONIN DAY 19
Only 2 days left for the challenge, make sure to complete all the tasks. If you need to catch up on a few workouts, do it. Don’t forget about your reading, learning and practicing art. Everyone that completes all the tasks and workouts plus all other assignments will get their name on the banner. It takes a lot of discipline and will power to do all this. Don’t give up, stay strong and let’s finish this!
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Nutrition journal
Maintenance/Mobility 10min
Saddle archer 1min per side
Half saddle 2min per side
Cobra 2min
Squat hold 2min
Kendo (the way of the barbell)
30 split jerks
Note: Because we’re doing this with a light load, you can adapt and make it a bit more challenging like adding a pause at the dip and a pause at the catch. Great to work on stability
“47 RONIN”
47 ronin, the 47 loyal samurai of the lord of Akō, whose vendetta ranks as one of the most dramatic episodes of Japanese history.
47 rounds for time:
1 strict handstand push ups
2 pistols
3 V-ups
Note: Lots of volume here so make sure to scale and modify as needed. Also, there is a lot of transitions so make to set yourself properly before starting to minimize time wasted. To get the best out of this workout, make sure to join us online where a coach will guide you through a proper warm up, go over the intent of the workout and timeframe as well as movement demo and scale options.
Accessory work
Conditioning
For time:
38 burpees over fence or object
*Find something around 48/40 height
**Happy birthday coach EM!!**
