PERFORMANCE
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
One Set of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Every 90 seconds for 6 minutes (4 sets):
Shrimp Squats x 5 each leg
(Start in the bottom of a lunge with the shoelaces of your rear foot on the ground in plantar flexion. Lunge out of the bottom without using your back leg! You can hold your back foot up with your hand so just your knee is on the floor if you have the mobility to do so.)
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
30 Shoulder to Overhead (115/75 lbs)
20 Alternating Front-Racked Reverse Lunges (115/75 lbs)
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 Second Push-Up Plank Hold
30 Seconds of Ground to Sky Reaches
30 Second Downward Dog Stretch
Rest 30 seconds
30 Second Nose to Wall Handstand Hold
Rest 30 seconds
60 Seconds of Robotic Dog
Rest 30 seconds
30 Seconds of MAX Reps Plank Kick Throughs with Hand Tap
Rest 30 seconds
When the running clock reaches 20:00, perform the following…
10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbbell Power Cleans
Dumbbell Push Press
TIME CAP = 15 MINUTES
NO EQUIPMENT SUGGESTION:
Dumbbell Power Cleans – Substitute Burpee Jump Backs
Dumbbell Push Press – Substitute Pike Position Push-Ups
When the running clock reaches 40:00, perform the following…
Three sets of:
10-15 Tempo Push-Ups @ 1111
10-15 Bodyweight Triceps Extensions
MAX Reps Banded Triceps Extensions
Rest as needed
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
3 rounds @ 95#
1st sets of STO 10 / 8 /6
STO – 5 sets per round
Rev. Lunges – 2 x 10 per round
April 8th WOD A. Hang Clean + Clean – 85#, 95, 105, 110, 115, 120, 125, 130(f), 95 B. For Time – RX – 15:04 800m Run – 4:18 40 Power Cleans @ 95# – quick singles – 4:50 800m Run – 4:39 ***47s and 30s transition times (shoe change). Runs done outside since it’s 70* in NY!! C. 2 Rounds for Quality 20 Alt Goblet Cossack Squats @ 16kg 20 Goblet Sumo Squats @ 16kg 10 Russian Push Ups 10 Deficit Box HSPU 30s L-Sit on Parallete bars 20 Alt plank hip dips 30s single arm plank hold with… Read more »
Yesterday’s workout
Tempo front squats
255 at tempo, 255×2
Tempo bench press 41×1 x 6 reps at 155
Yesterday’s metcon done with 50 and 75 rower cals
13:17
Travis’s ab workout 1
Yesterday’s At-home
Warm up ✅
A. FT – 10 to 1
DB power cleans (2x22kg)
DB push press (2x22kg)
Time: 6:01
B. Done ✅ (the pump!)
C. Tabata weighted sit ups – 16kg db
15 min GoWod mobility ✅