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 Squat Clean + 2-3 Front Squats (use light to medium weight barbell or dumbbells)

Then…

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90+%

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, 2020.

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 running clock starts, perform…

Four sets, not for time, of:
60 second Run/Bike/Row/Jog in Place
10 Side Plank Hip Bounces Each Side
5 Dumbbell or Kettlebell Windmills Each Arm
30 second Hollow Hold

NO EQUIPMENT OPTIONS:
Dumbbell or Kettlebell Windmills – Substitute 5-10 Reverse Snow Angels

Three sets for times of:
50 Double-Unders
Immediately followed by…
Three rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches
Immediately followed by…
50 Double-Unders
Rest 2 minutes between sets

*Each of the three sets begins and ends with 50 Double-Unders. Sandwiched between that you will complete three rounds of 10 Hand-Release Push-Ups and 10 Alternating Dumbbell Snatches.

NO EQUIPMENT OPTIONS:
Double-Unders – Substitute Running Man Line Jumps OR Lateral Line Jumps
Alternating Dumbbell Snatches – Substitute Plank Position Pike Jumps

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

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Janelle Winston
Janelle Winston
May 1, 2021 5:18 pm

A. 135, 145, 155, 165, 175, 185, 195 (5# pr)

B. Charley Horse
8:17 – from the rack.

A bit slower this time. 8:05 PR (no rack) was lacking determination today.

Dris
Dris
April 27, 2021 6:28 pm

Front squat: 200×3, 215×2, 230×1, 240×1, 255×1, 260×1

Charley Horse: 9:33 Rx

Logan Harris
Logan Harris
April 27, 2021 5:17 pm

A. 210-225-245-260-275-290
B. 7:45 Rx – wow, me legs are lit up 🔥

Viv
Viv
April 27, 2021 3:15 pm

A. 140-150-160-170-180-190#
Based on 200#; got to 95%

B. Charley Horse
Rx – 11:00
6 seconds better than 12/21/20. I also think this is even a bigger PR considering that in Dec I didn’t have my assault bike and I’m much quicker in the tower.

35 cal bike – 4:13
Front Squats – 10-6-6-3
BBJO – didn’t stop, but it was slow and steady

MR PETER G VLAHOS
MR PETER G VLAHOS
April 27, 2021 1:32 pm

A. 145,155,165,175,180,185
B.18.52 w/75 cal row & 115#bb

Al Fraser
Al Fraser
April 27, 2021 12:16 pm

At the local box workout

A. Hang power clean every 30secs 3×8
@55kg

B. 6 sets of
3 hang power cleans @
15 tuck ups
3 hang power cleans
50 DU’s
1 min rest

16 min time cap, finished in 13 something

Candy Olkey
Candy Olkey
April 27, 2021 11:43 am

WU done + lots of shoulder, wrist and hip mobility work A. Front Squats – based off 157# 110×3, 120×2, 125×1, 135×1, 145×1, 150×1 (95%) ***These felt really heavy today..found myself leading with the knees a lot and using my back and upper body far to much. Did these sock footed with toe spacer in which felt good last week..guess today was just an off day. B. Charley Horse – RX 10:30 (22s lifetime PR) 35 cal AB – 3:11 25 FS – 5/5/3/2/2/2/2/2/2 25 BBJO – UB ***20s faster on AB..could be why the FS didn’t go as planned… Read more »

Al Fraser
Al Fraser
April 27, 2021 12:19 pm
Reply to  Candy Olkey

Nice work on a new PB Candy! 👍

Jeremy Hammock
Jeremy Hammock
April 27, 2021 8:59 am

Fs Emom 1:45
3-205 2-225 1-245 1-265 1-275 1-280

Run 800
25 fs 165
25 burpee box over 24”

8:52

Fs 5 sets of 5
Bbo unbroken

Candy Olkey
Candy Olkey
April 27, 2021 11:49 am
Reply to  Jeremy Hammock

Holy smokes Jeremy..that’s a super fast Charley Horse with the 800m run! Great work!

Jeremy Hammock
Jeremy Hammock
April 27, 2021 12:37 pm
Reply to  Candy Olkey

Thank you!

Al Fraser
Al Fraser
April 27, 2021 12:18 pm
Reply to  Jeremy Hammock

Smokin fast Jeremy!

Jeremy Hammock
Jeremy Hammock
April 27, 2021 12:37 pm
Reply to  Al Fraser

Thank you! Deff had the legs burning!!

barefoot squatter
barefoot squatter
April 27, 2021 7:33 am

Only had time for A today
195#, 215, 230, 245, 260, 270
For all my fellow workout loggers out there, last 3 times (of many) we did Charley Horse were:
Apr 1, 2021
Dec 21, 2020 (as part A)
Aug 11, 2020

Candy Olkey
Candy Olkey
April 27, 2021 11:48 am

Thanx for the tip on the Charley Horse BFS. And yes I am a fellow logger! I’ve been using BTWB for a few years..as well I print the workout everyday and you guessed it…I keep them!! I have them all the way back to 2015 when I started seriously following Invictus. I also used to keep PR records written all over my garage gym walls. I am a true gym rat..lol

barefoot squatter
barefoot squatter
April 28, 2021 7:59 pm
Reply to  Candy Olkey

Nice! I had been dabbling in Competition late ’14 just cherry picking 2 or 3 of their 50 parts a day, heavily scaled, of course, before settling on Performance in March ’15. It was several years of working towards doing that Rx, still can’t Rx some but am doing so way more often than not last couple yrs amazingly