PERFORMANCE

Warm-Up.

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

One or Two sets w/ empty bar:
5 Clean Deadlifts, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Squat Cleans, 3 Front Squats
3 Squat Cleans, 3 Sotts Presses

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

Then…

A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

B.
Five rounds for time of:
6 Hang Power Cleans (115/75 lbs)
9 Push Presses (115/75 lbs)
12 Ring Dips

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/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Bodyweight Bottom of Squat Hold
60 seconds of Rest

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.

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

Every 6 minutes, for 18 minutes (3 sets) for times of:
20/15 Calorie Row
10 Alternating Dumbbell Snatches
20 Single-Arm Dumbbell Thrusters (10 Each Arm)
10 Alternating Dumbbell Snatches
20/15 Calorie Row

NO EQUIPMENT SUGGESTIONS:
Row – Substitute 200 Meter Run OR 50 Mountain Climbers
Alternating Dumbbell Snatches – Substitute Alternating Single Leg Airplanes
Single Arm Dumbbell Thrusters – Substitute Jumping Air Squats

When the running clock reaches 36:00, perform the following…

Every 90 seconds for 18 minutes (3 sets of):
Station 1 – 8-10 Right Leg Bulgarian Split Squats @ 21X1
Station 2 – 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 – 10-15 Strict Handstand Push-ups @ 1111
Station 4 – 30 Second Side Plank Each Side

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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Jameson
Jameson
February 18, 2021 5:03 am

A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%: 275 x 5
*Set 2 – 3 reps @ 85-90%: 290 x 3
*Set 3 – 2 reps @ 90%: 310 x 2
*Set 4 – 3 reps @ 85-90% 310 x 3
*Set 5 – 8 reps @ 75-80%: 275 x 6
*Set 6 – 8 reps @ 75-80%: 225 x 10

B.
Five rounds for time of:
6 Hang Power Cleans (115/75 lbs)
9 Push Presses (115/75 lbs)
12 Parallel Dips
6:44

Luke Tipton
Luke Tipton
February 17, 2021 7:57 pm

A. Strict press E3MOM
5×160, 3×165, 2×170, 3×165, 8×145, 8×145

B. 6:49

C. 3 rounds for time:
12 GHDs
2 15’ Rope Climbs
4:45

MR PETER G VLAHOS
MR PETER G VLAHOS
February 17, 2021 5:51 pm

Bench: 105, 115, 125, 115, 105, 105
WOD: 75#, bench dips 11:53
Days Back: +2

Logan Harris
Logan Harris
February 17, 2021 4:36 pm

A. Completed 3 sets of 20 push-ups (no bench at home)
B. 7:06 Rx. Ring dips broken from the get go. 5 sets UB HPC and PP.

Jeremy Hammock
Jeremy Hammock
February 17, 2021 1:06 pm

Bench
5-235
3-255
2-275
3-255
8-225
8-224

5 rds
6 clean 125
9 pp 125
12 dips
8:53

Realized I used 125 after the fact! Wrecked!!!
Dips broken into 6-6
Last set was ugly and broken up many times

Mugu
Mugu
February 17, 2021 12:40 pm

Bench
1: 135 x 15
2-6: 185 x6

Workout:
7:10 with stationary dips. No rings today

Al Fraser
Al Fraser
February 17, 2021 1:05 pm
Reply to  Mugu

Good going Mugu 💪

Yanick
Yanick
February 17, 2021 12:01 pm

5:55

Jon F.
Jon F.
February 17, 2021 10:45 am

RX Weight
Scaled ring dips with my thinnest (black) band
16:40

Mugu
Mugu
February 17, 2021 12:41 pm
Reply to  Jon F.

Ring dips suck

Anika Tipton
Anika Tipton
February 17, 2021 10:25 am

A. Subbed strict press:
5×90#/3×100/1×105/3×100/8×85/6×85
B. 6:41- ring dips done off a box.

Tim Herndon
Tim Herndon
February 17, 2021 5:38 am

Hey everyone hope your having a good weekend so far 🙏🏻 Male / 22 years old / 176lbs this morning Did warm up then A. Every 3 minutes, for 18 minutes (6 sets):
Bench Press Set 1 : 175 for 5 reps Set 2 : 195 for 3 reps Set 3 : 225 for 2 reps Set 4 : 215 for 3 reps Set 5 : 195 for 8 reps Set 6 : 195 for 8 reps B. Five rounds for time of: 6 Hang Power Cleans (115/75 lbs) 9 Push Presses (115/75 lbs) 12 Ring Dips ( did bar dips… Read more »

Logan Harris
Logan Harris
February 17, 2021 4:34 pm
Reply to  Tim Herndon

Good job Tim!

Tim Herndon
Tim Herndon
February 17, 2021 6:32 pm
Reply to  Logan Harris

Thanks Logan !! Definitely feeling it already 😂😂

Al Fraser
Al Fraser
February 16, 2021 11:56 pm

Warmup done ✅

A. BP every 3 mins
90kg x5
95 x3
100 x2
95 x3
80 x8
80 x8

B. 5rds FT
6 hang power clean @53kg
9 push press
12 ring dips

7’26

Those ring dips get hard and broken up real quick! First round UB, very broken by the end!!