“QUARANTINE DAY THIRTY FIVE”
RONIN challenge teaser and briefing
Join us online on ZOOM at 12pm, 4pm and 5pm to get the full scoop on the RONIN challenge. During this meeting, we’ll go over everything about the nutrition journal and guidelines, the meditation, maintenance/mobility, the workouts and everything else. Today’s workout is to give everyone an idea of what the daily challenges will be.
1 mile run/walk
Note: This has to be done on your own, before or after the workout.
30 snatch PVC pipe
Technique and mechanic focus
METCON
10min AMRAP
30 squats
20 push ups
10 pull ups or any pulling movements
Note: Just like the daily tasks for the RONIN challenge starting Friday April 24th. The challenge requires only 1 round per day but you get to pick whatever you’d like. Squats can be goblet squats, pistols, overhead squats, basically any type of squats. Same for the push ups, any type of a push movement. The same goes for the pull ups, any pull movement. For today’s workout, we’ll do it in an AMRAP for 10min. Everyone will have different version of the workout. You should still aim to get around 5-6 rounds.
Maintenance/mobility
2min frog
2min seated straddle
2min saddle
Pyro weightlifting W3D1
Primer
Snatch drop 5×3
Snatch complex
5 sets
1 snatch
1 snatch balance
1 overhead squat
1 snatch balance
Clean and jerk complex
5 sets
1 clean
1 front squat
1 push jerk
1 split jerk
Accessory work
Core
30 hollow rock
Gymnastics
Front planche hold 1min
“QUARANTINE DAY THIRTY FOUR”
“RONIN” challenge starts Friday April 24th. Do you have what it takes to be a Pyro RONIN? Check your email inbox later tonight for the full details and to get your challenge journal
-Daily challenges
-Weekly challenges
-7 workouts based on the Samurai way of life and culture
-More than just workouts. You will be challenged to meditate, read, learn and to develop yourself mentally and physically
-Athletes that complete the challenge to 100% will earn their names on the banner that will be hung at the gym
-Exclusive optional tshirt for all finishers. There won’t be many of those around, that’s why it will be so special. 40$+tx
-This challenge is for all Pyro members. Everyone can complete it, all it takes is commitment and a desire to improve. Obviously, we’re not trying to make you a Samurai warrior. The goal is to make a fun and rewarding challenge for everyone. Scale and modify all the tasks and workouts to your capacity. Regardless of how you scale, fitness and health will be achieved.
-“If it doesn’t challenge you, it won’t change you”
Skills/technique
7 sets
3 snatch high pull
3 hip snatch
3 snatch balance
METCON
20min EMOM alt min
10 burpees
5 handstand push ups
Note: Scale and modify as needed. Don’t be afraid to change the rep scheme
Firebreathers
Strict handstand push ups
Accessory work
Conditioning
4 rounds
400m run
rest as needed btw rounds
Core
30 toes to post
Note: Just use anything at your disposal, table, tree, or even use a couch
Maintenance/mobility
Forward fold 2min
Half forward fold 2min per side
Seated straddle 2min
“QUARANTINE DAY THIRTY THREE”
“RONIN” challenge full details tomorrow
ZOOM online class at 11am
Meeting code: 2948439973
5 rounds of 3min
6 ground to overhead 50/35
9 push ups
12 jumping lunges
1min rest between rounds
Note: Continue where you left off. Score is total reps for the rounds combined
Maintenance/Mobility
Seated straddle 3min
Pigeon 2min per side
“QUARANTINE DAY THIRTY TWO”
-TRIFECTA-
ZOOM class at 11am (Firebreathers workout)
Gymnastics
For time:
21-15-9
Incline push ups
Dragon flag
Weightlifting W2D3
Squat snatch
3-3-3-3-3
*Build up
Snatch pulls @110% of 1RM
3-3-3-3
*Fixed weight
Firebreathers
**Support your local box**
Workout 3
For time:
50 dumbbells deadlifts 50/35
50 abmat situps
50 box step ups
50 single dumbbell thrusters 50/35
Timecap: 20min
Note: To confirm, 2 dumbbells for the deadlifts and only one for the thrusters. This workout can be performed by everyone at home, all skill levels and whatever equipment you have. Water jugs, dumbbells, kettlebells, chair for the step ups. No excuses
“QUARANTINE DAY THIRTY ONE”
Strength
Strict pull ups
5 sets of max reps, rest as needed between sets
Note: Use whatever you’ve got for your pull up bar
METCON
“ARNIE”
**At home edition**
For time:
21 turkish get ups right arm
50 goblet squats
21 overhead squats left arm
50 goblet squats
21 overhead squats right arm
50 goblet squats
21 turkish get ups left arm
Note: Use a dumbbell, a kettlebell or anything you can find. Aim for something around 50/35lbs. As prescribed, this workout is performed with a 70/53 kettlebell and the goblet squats are kettlebell swings. If you have a kettlebell, go for it. This workout is also one of the 100 hero workouts for the Pyro Legendary Firebreather badge.
Time intent: 20-25min
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
Accessory work
Glute ham raises 5×8
Note: Use a partner or just lock your feet under something
Core
Take a break, come on
Maintenance/Mobility
Half saddle 2min per side
Saddle 2min
Thread the needle 2min per side
Puppy dog 2min
“QUARANTINE DAY THIRTY”
“RONIN” challenge starts Monday April 24th. Full details incoming. It’s going to be EPIC!
Technique
5 sets
3 clean high pulls
3 squat cleans from the triple extension
METCON
10min AMRAP
2 wall climbs
10 shoulder taps*
15sec L-sit hold
*Perform a pirouette before the shoulder taps so your back is at the wall
Note: Scale and modify as needed. Get as high as you can for the wall climbs. If you can’t get vertical enough, forget the pirouette and do the shoulder taps from where you’re at. L-sit can easily be modified as well. Have fun!
Pyro weightlifting W2D2
Primer
Burgener warm up
TOR complex
1-1-1-1-1-1-1
*Build up to max
Clean and jerk complex
5 sets
3 hip cleans
2 hang cleans
1 jerk
*Build up
Accessory work
Conditioning
30 burpees for time
Gymnastics
30 russian push ups
Core
Side plank 1min per side
Maintenance/Mobility
Seated straddle 4min
Saddle eagle 1min per side
Saddle archer 1min per side
Supine twist 2min per side
Forward fold 2min
“QUARANTINE DAY TWENTY NINE”
Technique
5 sets
3 snatch high pulls
3 snatch from triple extension
Metcon
5 rounds for time:
12 pistols
12 diamond push ups
Health
12 back lunges
12 diamond push ups on knees
BURN
Death by plank hold
Note: Hold plank for as long as you can without sagging and maintain a straight line
Accessory work
Conditioning
Tabata jumping jack or skipping rope
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
30 zombie sit ups
Maintenance/Mobility
Standing straddle 2min
Saddle 2min
Twisted cross 2min per side
Lizard 2min per side
“QUARANTINE DAY TWENTY EIGHT”
“It’s not the lack of time, it’s the lack of discipline”
“TWENTY EIGHT DAYS LATER”
For time:
28 situps
28 handstand push ups
28 situps
28 single arm overhead squat right 50/35
28 situps
28 single arm overhead squat left 50/35
28 situps
28 alt dumbbell snatch 50/35
28 situps
28 burpees over the dumbbell
Firebreathers
V-ups
Strict handstand push ups
Pyro weightlifting W2D1
Primer
Split jerk press 5×5
Squat clean and jerk
3-3-3-3-3
*Drops or touch and go
Clean pulls @110% of 1RM
3-3-3-3
*Fixed weight, no drops, must be touch and go on the ground
Accessory work
Standing Arnold press 3×8
Conditioning
10 rounds
200m dash
*rest as needed between rounds
Gymnastics
50 hollow rock
Core
Plank hold 2min
Maintenance/Mobility
Seated straddle 2min
Half straddle 1min per side
Straddle 2min
Cross chins 1min per side
“QUARANTINE DAY TWENTY SEVEN”
“Support your local box”
Workout 2
For time:
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
Modified
Single unders or jumping jacks same reps
Scaled
For time:
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees
Timecap: 15min
Accessory work
Shoulders of steel
Lateral raises 3×10
Conditioning
1 mile run
Weightlifting
30 hip snatch
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
Maintenance/Mobility
Downdog 1min
Puppy down 1min
Supine twist 2min per side
Saddle 3min
‘QUARANTINE DAY TWENTY-SIX”
10 rounds for time:
200m dash
10 push ups
10 situps
10 jump squats
Maintenance/Mobility
saddle eagle 1min per side
saddle archer 1min per side
Forward fold 2min
Standing straddle 2min
Cobra 1min
