PERFORMANCE & FITNESS
Warm-Up.
Choose one and spend 5-10 minutes on it:
-or-
-or-
Followed by…
Two Sets:
Kettlebell Halos x 5 each direction
Single-Arm Kettlebell Deadlifts x 10 each side
Kettlebell Swings x 10
Rotational Med Ball Throws x 5 per side
Scapular Pull-Ups x 10 reps
Rest as needed
Then…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**Next week is the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**
In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.
And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!
When the clock starts, perform…
One set of:
800 Meter Jog @ 10k Pace
60 second Calf Stretch Each Leg
60 second Lunge Stretch Each Leg
400 Meter Jog @ 5k-10k Pace
60 seconds of Walking High Kicks
30 seconds of Forward Bunny Hops
30 seconds of Reverse Bunny Hops
200 Meter Jog @ 5k Pace
When the running clock reaches 24:00, perform the following…
Every 4 minutes, for 32 minutes (4 sets) of:
Station 1: 300 Meter Run + Max Rep Burpees until the 3 minute mark
Station 2: 300 Meter Run + Wall Sit until the 3 minute mark
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Yes
Still here. Yes!
A. Bench press at 30×1 tempo
4 sets of 4 at 185
10 HR pushups
B. Yesterday’s workout
3 rep max back squat
Done up to 305
Metcon: 12:50
Both runs were under 4 minutes, the last 50 squats were painful! The start of the last run was tough to get my legs back in gear to run too.
C. Travis’s core workout 8
I agree..that last run was awkward and super slow. Great work with the slo-mo bench and some super heavy back squats!
Catching up on some missed workouts this week due to work and lack of sleep A. Snatch lift + Snatch High Pull + Snatch 35#, 55, 65, 75, 85, 95, 100(f,f) B. Back Squat – 3 RM 135#, 145, 155, 165, 175, attempted 180 but only got a single (175 is my current/recent 3 RM) C. For Time – 13:27 800m Run – 4:18 150 Air Squats – 75/50/25 – 4:34 800m Run – 4:35 ***2:20 slower than in 2019, but I ran on the TM in 2019 so my runs were MUCH faster. D. 3 Rounds for quality Single… Read more »
Sounds like you had another great day! I hope you’re able to catch up on sleep too 🙂
I’m on vacation this coming week so sleep is top of my agenda. Love weeks off…but the price I pay (long days/nights and lack of sleep) the week prior and week after is pretty steep.
A) 3+1
B) 4+1
C) 3+12
2 50# DBs
3 5 lb db
Steady pace on everything
1 – 3+9 cals
2 – 4+2 cals
3 – 3+1 cal 5 lb db
Steady pace on everything
1 – 3+9 cals
2 – 4+2 cals
3 – 3+1 cal
Warm up done.
Everything done with assault bike and 50’s
1. 4 rounds + 9 cals
2. 4 rounds even
3. 3 rounds + 6 cals
That was legit. Got me out of bed at 5:30am on a Saturday to complete. Did not disappoint
yes! Started following a few months ago and have really enjoyed the programming. I am interested and have been considering joining the Masters program.