PERFORMANCE
Warm-Up.
Squat Therapy x 10 reps @ 3211 tempo
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Squat Therapy x 10 reps @ 3211 tempo
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…
A.
In 15 minutes build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 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.
A. Tempo front squat 285#
I got three reps at 285#
B. 9:41(What a leg burn. Fun little workout)
Tempo from squat 285
Run 800
50 ws
Run 800
50 ws
12:14
A. Up to 255# tempo FS, then managed 5 reps
B. 11:20 Rx – fun workout, and the bike felt long…
A1. Up to 185
A2. 185×2
B. 11:19
Have a great weekend everybody!
A. Tempo front squats
85-125-145-155-165-175#
Max reps at 175# – 3
B. 16:06
I read it wrong, and did both sets of calories on the assault bike. Yikes! But I definitely need as much time as I can on that thing!
Yikes is right Viv. Way to Beast-out on a Friday.
A1. Tempo Front Squat x 1 @ 32X1 85#, 105, 115, 125, 130, 135, 140, 142(f) A2. Max Front Squat reps @ 140# – 2 ***This is a 5# PR! And still got 2 reps 5# heavier also! B. For Time – 13:54 40 Cal Row – 2:59 50 WB – 16/16/12/6 35 Cal AB – 4:02 50 WB – 18/15/10/7 ***Wall Balls felt pretty good today. Instead of worrying about the clock I focused on my breathing and relaxing the neck and shoulders…makes a HUGE difference when you remember to breath! C. Big Tennis match with my daughter…time to… Read more »
Thought I’d posted this already. Limited equipment workout
Warmup done ✅
A. FT 10-1
DB power cleans @2×22.5kg
DB PP @2×22.5kg
10’37
B. Done ✅
A. Tempo FS up to 285
then, FS @ 285 x 2 (had to dump on third rep)
B. 10:44
the bike was sloowww.
Great work Luke…doesn’t appear the bike was that slow from what I’m seeing 👀
Ha! Thanks Candy. Definitely happy with the effort. I just thought that I could be in the 450-500 watt range for most of the bike push but I was capped at 380 for sure.
I’ve been following the At-home track for a month now. I’m a former local crossfit athlete turned into amatuer master weightlifter (Invictus Weightlifting!) turned into home gym warrior during the 3rd lockdown (times are tough here in Brazil)
Yesterday’s workout
Every 8 min for 32 min (4 rounds)
1200m bike erg
20 alternate lunges (2x22kg)
10 devil’s press (2x22kg)
Times: 4:13, 4:12, 4:09, 4:11
Accessory work
Tempo split stance db romanian deadlift – 8 reps each leg
Tempo goblet squat – 8 reps
30s single arm overhead hold
Another lockdown sucks! But way to get in some great work from home Raphael!!
Nice work! Keep your head up and stay strong.
Tempo RM 100 kg, the front x1
17:14