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 Cluster* + 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 @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 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 February 4, 2020.

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Broad Jumps
30 Hold in the bottom of a squat

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

Seven rounds for time of:
200 Meter Run
10 Jumping Lunges
20 Air Squats

Three sets of:
30 seconds of Flutter Kicks
Rest 30 seconds
30 seconds of Superman Punches
Rest 30 seconds
30 seconds each side of Side Plank Reach Throughs
Rest 60 seconds

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

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this. Here’s a Cool Down Movement Flow from our “Mind Muscle” team to try!

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Solomon Granillo
Solomon Granillo
August 11, 2020 9:47 pm

A. Based off 230. Done
B. 10:31. Used 145

Janelle Winston
Janelle Winston
August 11, 2020 8:36 pm

A. 145, 150, 160, 170, 180, 170 x 2 couldn’t hack the last rep.

B. 8:11 RX Last time was 8:41

FS: 8-7-5-5

Luke Tipton
Luke Tipton
August 11, 2020 7:15 pm

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 225
*Set 2 – 2 reps @ 240
*Set 3 – 1 rep @ 250
*Set 4 – 1 rep @ 250
*Set 5 – 2 rep @ 250
*Set 6 – 3 reps @ 250

B. 10:40 w/ row
Done at Black Pine

John Knox
John Knox
August 11, 2020 7:31 pm
Reply to  Luke Tipton

Nicely done! Solid front squat!!

Mugu
Mugu
August 11, 2020 5:45 pm

Shitty
Front squats
225, 255,265,275,285,275

WOD:
9:39 RX
First time

John Knox
John Knox
August 11, 2020 7:32 pm
Reply to  Mugu

Shitty? Those are some dang good front squat numbers and metcon time! What was the hardest part of the wod to ya? It was the burpees for me! Yuck!

Mugu
Mugu
August 11, 2020 11:37 pm
Reply to  John Knox

Front squats During the metcon dude. By far. Sorry just saw this.
Hated every rep. Took a lot of breaks.

Candy Olkey
Candy Olkey
August 12, 2020 2:49 am
Reply to  Mugu

I’m right there with you MUGU!! Those FS in the metcon were the absolute worst! I would have rather done 100 BBJO!

Mugu
Mugu
August 12, 2020 11:47 am
Reply to  Candy Olkey

Let’s not get ahead of ourselves hahaha

Anika Tipton
Anika Tipton
August 11, 2020 3:59 pm

Legs were super tired today!
A. 150#x1/160×2/170×1/180×1/missed 190×1/180×1
B. Charley Horse with a 50 cal row- 9:02

John Knox
John Knox
August 11, 2020 7:33 pm
Reply to  Anika Tipton

Wow! That is an awesome time on the wod and fantastic front squat numbers! Way to work hard!

Mike Slagle
Mike Slagle
August 11, 2020 3:28 pm

A. Single reps up to 275
255×3

This all felt great today. I had a lot more in the tank.

B. Rx 10:15. 28 sec PR
edit-rower cals

C. Travis’s ab workout 14

John Knox
John Knox
August 11, 2020 3:39 pm
Reply to  Mike Slagle

Nice job Mike! Great tie and weight! Doesn’t it feel good knowing that the prescribed rep scheme based on your previous 1 rep max is getting easy. Would be interesting to retest a 1-rep max now 🙂

Michele Vieux
Michele Vieux
August 11, 2020 4:00 pm
Reply to  Mike Slagle

Huge PR star!!

Jeremy Hammock
Jeremy Hammock
August 11, 2020 3:10 pm

Modified yesterday’s workout after my little incident.
3 rounds
20 alt ground to over head 40lb
20 ghd sit-ups
10 front squat alt press 40lb dbs

5 rounds
10 snatch 95lbs
30 du
6:03

John Knox
John Knox
August 11, 2020 1:02 pm

A) did front squats based on 280# max, complete
B)charley horse
75 calorie row
25 front squats @ 175# (15-10)
25 burpee box jump overs

8:32 RX

Man, that burned! I wanted to go unbroken of front squats, I just couldn’t do it lol!

Mike Slagle
Mike Slagle
August 11, 2020 4:07 pm
Reply to  John Knox

What a push on the metcon! That’s blazing fast!

Candy Olkey
Candy Olkey
August 11, 2020 12:03 pm

WU done! A. Front Squat E2M based off 155# 115 x 3, 125 x 2, 135 x 1, 140 x 1, 140 x 1, 135 x 2/1 ***Not a great day for FS…bar felt super heavy! Couldn’t hit 95% and had to use 85% for the last 3 reps and that was rough! B. Charley Horse For Time – RX – 12:59 35 Cal AB – 2:49 25 FS @ 115# – 3/3/2/2/3/3/3/3/3 (took approx 7 min) 25 BBJO – UB (took approx 3:10) ***1:13 slower than in Feb, but I only used 105# for FS in Feb. My AB… Read more »

Al F
Al F
August 11, 2020 1:03 pm
Reply to  Candy Olkey

Awesome work on CH Candy, you set yourself a goal and smashes it!! 💪💪

John Knox
John Knox
August 11, 2020 3:40 pm
Reply to  Candy Olkey

way to tackle it Rx this time! Great time as well 🙂

Mike Slagle
Mike Slagle
August 11, 2020 4:11 pm
Reply to  Candy Olkey

Way to go Candy! You pushed through the FS reps in the metcon well and attacked it Rx!

Candy Olkey
Candy Olkey
August 11, 2020 4:32 am

Hoping Michele sees this prior to my workout time. “Charlie Horse”…the BB should be taken from the ground…I need your preferred scaling option…
RX weight taken from the rack, or 105-110# taken from the ground?
I mean…the last time we did this I used 105#…I’m going to warm up and work with the 115# a little…but if that doesn’t feel like it’s going to work to take it from the ground repeatedly (I know for a fact I won’t get 25 FS UB) which way would you prefer that I scale?

Candy Olkey
Candy Olkey
August 11, 2020 12:05 pm
Reply to  Michele Vieux

Thank you Michele! I decided to put my ego away and pull up my big girl panties and go for it RX all the way! I did it!!! Slow and steady…but I did it!

Al F
Al F
August 11, 2020 2:25 am

Out in the field workout done ✅

Warmup done

AMRAP 8 mins
4rds

AMRAP 3 mins
4rds

A. 7 rds for time
200m run
10 jumping lunges
20 air squats

12’38

B. 30 secs flutter kicks
30 secs superman punches
30 secs plank reach through e/s
3 sets

C. Quick Travis’ core workout #2

Eddie Yurus
Eddie Yurus
August 10, 2020 8:38 pm

Is there a time cap so I get an idea if I should scale? Lord knows how long this is gonna take. 😂