PERFORMANCE

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction

Followed by…

Three Sets:
1 Clean + 2-3 Front Squats (use light to medium weight barbell or dumbbells)

Then…

A.
In 15 minutes build to today’s 3-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

Read more on why we love tempo training!

B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.

Compare results to December 21, 2021.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Divebomber Push-Ups
30 Seconds of Bird Dogs Each Side
60 Seconds of Tempo Dead Bugs @ 1111
Rest 30 seconds

Followed by…

Three sets at increasing intensity of:
10 Side Shuffles
5 Down Ups
10 Mountain Climbers
Rest 30 seconds between sets

When the running clock reaches 18:00, perform the following…

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Reps of 25-Foot Shuttle Runs
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 3-5 Wall Walks + Max Reps of Smurf Jacks in the remaining time
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Rounds and Reps of 5 Burpee Jump Backs + 5 Broad Jumps
Station 2: Rest

Followed by…..

Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: Max Reps of 25-Foot Shuttle Runs
Station 2: 3-5 Wall Walks + Max Reps of Smurf Jacks in the remaining time
Station 3: Max Rounds and Reps of 5 Burpee Jump Backs + 5 Broad Jumps
Station 4: Rest

NO EQUIPMENT OPTIONS:
Wall Walks – Substitute 10-15 Push-Ups

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!

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Luke Tipton
Luke Tipton
April 1, 2021 8:35 pm

21.3
16 BMUs

21.4
225
(Missed hang clean @ 245)

Janelle Winston
Janelle Winston
April 1, 2021 6:19 pm

Yesterday’s

A. Clean lift off- clean – hang clean

85, 105, 115, 125, 130, 135, 140, 145 (failed the hang clean)

B. Option 1
9-7-5
Cleans @ 135 (scaled from 145)
RMU – feet on box from low rings

9:18

Viv
Viv
April 1, 2021 3:11 pm

A. Pause Front Squats
65#-85-115-125-135-145#. I had time for one more, but I didn’t want to push it, so stopped.

B. 12:06 Rx
I believe this is one min slower than on 12/21. But, back then, I didn’t have my assault bike, so I used the rower, where I’m twice as fast as on the bike.

Bike – 4:28
Squats – felt stronger than last time 8-7-7-3
BBJO – I took 1-2 breaks

Candy Olkey
Candy Olkey
April 1, 2021 12:08 pm

A. Pause Front Squat x 3 @ 33X1 – 65#, 85, 105, 115, 125×2, 120

B. Charley Horse – RX – 10:52
35 Cal AB – 3:31
25 Front Squats – sets of 5
25 BBJO – UB
***This is a 2 min 7 sec PR from Aug of 2020

C. 2 Sets for Quality
10 Hanging Weighted Hamstring Curls @ 20#
10 Landmine Roll Out Push Ups
10 Landmine Rev Crunch w/ OH press
10 Landmine kneeling press to transition rollover
10 Parallette Shoot throughs

Al Fraser
Al Fraser
April 1, 2021 12:39 pm
Reply to  Candy Olkey

Massive PB, good work Candy!!!!

Davide
Davide
April 1, 2021 11:34 am

Why snatch is not present in this program? There is always clean….

Janelle Winston
Janelle Winston
April 1, 2021 6:21 pm
Reply to  Davide

We do snatch frequently. Not every week, but often enough. There are also cycles and we are in between one ATM. The next cycle starts Monday.

Matteo Popazzi
Matteo Popazzi
April 1, 2021 8:29 am

A) 100kg
B) 80kg 9’39”

Al Fraser
Al Fraser
March 31, 2021 10:58 pm

Limited equipment workout

Warmup done ✅

A. Shuttle runs
18, 17, 18

B. 5 wall climbs + max smurf Jack’s
16, 17, 18

C. 5 burpee jump backs + 5 broad jumps
22, 23, 24,

D. EMOM 3 sets
1. Shuttle runs
2. 5 wall walks + smurfs
3. 5 burpee jump backs + 5 broad jumps
4. Rest

17, 18, 18
6, 9, 12
18, 20, 22

Gerd
Gerd
April 1, 2021 7:10 am
Reply to  Al Fraser

Great