PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)
Followed by…
Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)
Followed by…
6 Turkish Get-Ups each side
(partition reps as needed)
Followed by…
Three Sets:
Strict Press from Behind the Neck x 3
Push Press x 6
Overhead Hold Alternating Reverse Lunges x 6
Rest 30 seconds
Then…
A.
Every 2 minutes, for 10 minutes:
Overhead Press x 6 reps
*Sets 1-3: 65% of 1-RM
*Sets 4-5: 70-75% of 1-RM
B.
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)
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:
50-Foot Out and Back Jog
25-Foot Bunny Hops
25-Foot Backwards Bunny Hops
50-Foot Out and Back Jog
20 Elbow Jacks
50-Foot Out and Back Jog
30-60 Second Handstand Hold
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Four sets of:
Against a FIVE minute clock, complete the following…
150-Foot Out and Back*
50 Double-Unders
15 Toes to Bar OR 20 Alternating Leg V-Ups
MAX Reps Alternating Dumbbell Snatches in the Remaining Time
Rest 3 minutes between sets.
*For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
NO EQUIPMENT SUGGESTIONS:
Out and Backs – Substitute 100 Mountain Climbers
Double Unders – Substitute 50 Running Man Line Hops
Alternating Dumbbell Snatches – Substitute Burpee Jump Backs
When the running clock reaches 40:00, perform the following…
Three sets of:
15-20 Right Leg Hip Bridges
15-20 Left Leg Hip Bridges
4-6 Tempo Dumbbell External Rotations Per Arm @ 1111
45-60 Second Plank Hold from Elbows
NO EQUIPMENT SUGGESTIONS:
Dumbbell External Rotations – Either perform these as bodyweight, OR grab a light textbook or something that weighs less than 2.5-5 pounds.
A)
Based off 135# 1RM max
85# x 3 x 6
100# x 2 x 6
B)
With 80 SU’s and 40# DB’s
12:23
Unbroken DB movements. Dropped DB’s after 9th HC.
Lots of trips in rounds 3 and 4.
Warmup done
Strict over head press
emom 2 min 6 reps
1-3 115
4-5 125
5 rounds for time
40 du
10 db hang clean 40s
10 db pushpress 40s
9:21
Shoulders gone
A.
Every 2 minutes, for 10 minutes:
Overhead Press x 6 reps
*Sets 1-3: 65% of 1-RM. – 121#
*Sets 4-5: 70-75% of 1-RM – 146#
B.
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans (50 DBs)
10 Dumbbell Push Presses (50 lb DBs)
RX – 7:44
Wow! You halved everyone’s time on Part B!
Thanks! Those 50s aren’t that heavy for me.
Body decided it didn’t much matter what was on the agenda today..it was gonna be rough. So lets get to it… A. Strict OH press x 6 – 55#, 57, 60, 65, 67, 67×5 ***my reading skills must be struggling also…thought it was 3 sets and 3 sets ?♀️ B. 5 Rounds for time – 10:45 scaled 40 DU – only 1 trip in rounds 1 and 2 10 DB hang squat cleans x 10 @ 25# DBs – all UB except last round 5/5 10 DB Push Press x 10 @ 25# – all UB C. Blog Core Workout… Read more »
Well done Candy for putting the big girl pants on and getting on with it!!! ?
And with added core work to boot!
Today was rough! I was feeling my lats, traps and shoulders from yesterday. I couldn’t find my breathing at all and tripped too much on those double unders. Glad to get it done.
Overhead press:
sets 1-3 @ 65#
sets 4-5 @ 75#
5 rounds for time using 35# dumbbells – 14:45 Rx
Nice work Viv…there was NO WAY 35# DBs were gonna work for me today!!
You crushed it, Viv! Great day!
Warmup done
KB work done with 20kg
A. OH press every 2 mins X6
1-3 55kg
4-5 60kg
B. FT 5rds
40 DU’s
10 DB hang cleans @2×22.5kg
10 DB push press @2×22.5kg
13’14
Tough slog this one, thought about scaling it but decided to grunt up and get on with it, slow and steady!!
if i can only train 4x a week (monday-thursday)would you recommend following these in date order or just the do the workouts that fall on those days
If your goal is general preparedness then I would just do the workouts that fall on those days. If you have a specific goal, then I would follow a week behind and cherry pick 4 of the workouts that align with helping reach the goal. Does that make sense? Of course, following along on the day of will allow you to mingle with us here more easily. 🙂
Two Sets each side:
Windmills x 5 (slow and controlled) 12kg
Half-Kneeling Windmills x 5 (Forearm to floor) 12kg
6 Turkish Get-Ups each side 16kg, UB both sides
A.
Every 2 minutes, for 10 minutes:
Overhead Press x 6 reps
*Sets 1-3: 48kg
*Sets 4-5: 55kg
B.
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Power Cleans (2×17,5kg, scaled)
10 Dumbbell Push Presses (2×17,5kg, scaled)
Time: 6’28”