PERFORMANCE
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this portion with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
B.
For time:
50/35 Calories of Assault Bike
50 Thrusters (75/55 lbs)
50 Toes to Bar
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/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Divebomb Push-ups
30 seconds of Plank Kick-Throughs With Hand Tap
60 seconds of Face Down Alternating Scorpion Kicks
60 seconds of Robotic Dog
30 seconds of Superman Hold
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Double-Unders + Max Reps of Squat Cleans in the Remaining Time
Station 2 – Rest
When the running clock reaches 25:00, perform the following…
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Double-Unders + Max Reps of Back Squats or Front Squats in the Remaining Time
Station 2 – Rest
NO EQUIPMENT SUGGESTIONS:
Double Unders – Substitute Line Jumps
Squat Cleans – Substitute Air Squats
Back or Front Squats – Substitute Jumping Lunges
When the running clock reaches 40:00, perform the following…
Three sets of:
Gorilla Rows x 8-10 reps each side
Weighted Side Bends x 20 reps each side
Banded Good Mornings x 30 reps
NO EQUIPMENT SUGGESTIONS:
Gorilla Rows – Substitute Bodyweight Bent Over Reverse Flyes
Weighted Side Bends – Substitute Side Plank Reach Throughs
Banded Good Mornings – Substitute Bodyweight Good Mornings
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.
170, 180, 190, 210, 180 x 7
B. Uhg. 10:04 RX
Thrusters – 5 X 10
TTB – I didn’t bother to try kipping as I blow up fast. So kept it slow and steady.
A. 290,310,325,340(all my weight),11 x 310#
B. 10:22 with rowing (TTB slow me down but are getting better)
Good job everyone!
Back squats
1-275
2-295
3-315
4-335
5- 10 reps at 295 (wow)
Workout
12:51 RX
T2B was worst part. So terrible. Ended up in singles
A. Back Squat – based off 185# (pushed the % each set) 145# x 4, 165 x 3. 175 x 2, 185 x 1, 190 x 1 ***185# felt so good..I had to go for 190!! 5# PR Max set at 155# x 11 reps (which is also a 10# PR for 11 reps) B. For Time – 11:20 35 Cal AB – 3:19 50 Thrusters @ 55# – done in sets of 10 every 40s 50 T2B – 20/10/10/6/4 ***I definitely under estimated the toll this would take on the grip for T2B…and I definitely prefer thrusters with DBs!… Read more »
Nice work on a new PB Candy!!
Back squat
4-275 3-295 2-315 1-335 8-295
For time
50 thrusters 75lbs
50 ttb
50 cal row
10:14
A.
Back Squat
* Set 1 – 4 reps @ 75%: 315
* Set 2 – 3 reps @ 80%: 345
* Set 3 – 2 reps @ 85%: 360
* Set 4 – 1 rep @ 90-95%: 380 (all the weight I have right now)
* Set 5 – Max Reps @ 80%: 345 x 9
B.
For Time:
100 Double Unders
25 Thrusters (95 lbs)
25 Toes to Bar
4 Muscle Ups
9:35
Warmup done
A. BS every 3 mins
120kg x4
127 x3
135 x2
143 x1
150 x1
127 x7
Based off 150kg, slipped in an extra one just to see where I’m at and felt good!
B. FT
50 cals rower
50 thrusters @34kg
50 TTB
9’05
Row felt a bit sluggish on a Monday morning 2’20 split, and thrusters 25/25/10, TTB 15/15/10/10. Good one!
Great work setting the pace Al!! I gotta ask…why did you do 60 thrusters?
Ha ha thanks Candy, it’s just me I made a typo should have been 25,15,10!!