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…

2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build from approximately 60% to today’s heavy complex.

B.
For time:
800 Meter Run
40 Power Cleans (135/95 lbs)
800 Meter Run

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/Jog in Place
60 Second Lunge Stretch each side
60 Seconds of Alternating Pigeon Stretches

Followed by…

Two sets of:
30 Seconds of Jumping Jacks
30 Seconds of Down Ups
60 Seconds of Deep Lunge Mountain Climbers

When the running clock reaches 15:00, perform the following…

Every 8 minutes, for 32 minutes (4 sets of):
Run 400 Meters
20 Weighted Alternating Lunges
10 Devil’s Press

NO EQUIPMENT SUGGESTIONS:
Weighted Alternating Lunges – Substitute 30 Jumping Lunges
Devil’s Press – Substitute Burpee Tuck Jumps

When the running clock reaches 50:00, perform the following…

Two sets of:
30 Second Superman Hold
30 Second Hollow Hold

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.

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Janelle Winston
Janelle Winston
April 8, 2021 5:03 pm

Yesterday’s

A. Jerks
115, 115, 120, 125, 125, 130

B. 3 + 10 – those STOH were hard!

SHSPU with less than an inch mat.

Logan Harris
Logan Harris
April 8, 2021 4:54 pm

Completed yesterday’s WOD
A. 205,220,220,230,230,235
B. 5 + 4 HSPU

MR PETER G VLAHOS
MR PETER G VLAHOS
April 8, 2021 1:51 pm

A. Ended at 115 for the last 3 sets.
B. 14:13 w/85#

Mike Slagle
Mike Slagle
April 8, 2021 12:16 pm

10k active recovery row with nasal breathing
599 cals
44:22

Mugu
Mugu
April 8, 2021 11:32 am

Hands are still wrecked. Should be good by end of the week.

So I did
30 min of Rogue Echo Bike
every 5 min including 30- 15 GHDs

Total 10.17 miles; 367 calories.

Jeremy Hammock
Jeremy Hammock
April 8, 2021 8:57 am

Time for metcon

800
40 pc 135
800
13:19

Al Fraser
Al Fraser
April 7, 2021 10:49 pm

Limited equipment workout

Warmup done ✅

A. Every 8 mins
400m run
20 alt lunges @2×22.5kg
10 devils press @2×22.5kg

5’05
4’54
4’32

B. Done

Janelle Winston
Janelle Winston
April 7, 2021 6:44 pm

What it says hang clean + clean, does that always mean you shouldn’t drop the bar between lifts? I just now thought… hmm maybe I’ve been doing this all wrong….

Last edited 10 days ago by Janelle Winston
Mike Slagle
Mike Slagle
April 8, 2021 4:56 am

That’s the way I take that too is that it’s a complex and you finish both lifts before you drop the bar.