PERFORMANCE

Warm-Up.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

Followed by…

Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side e
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed

Then…

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups

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.

Warm-Up.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

Followed by…

Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side e
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed

Then…

Complete as many rounds and reps as possible in 16 minutes of:
50 Air Squats
50 Double-Unders
50 Russian Kettlebell Swings
50 Walking Lunges with Dumbbell Farmer’s Carry
50 Dumbbell Push Press

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 8 minutes of:
25 Air Squats
25 Double Unders
25 Russian Kettlebell Swings
25 Walking Lunges with Dumbbell Farmer’s Carry
25 Dumbbell Push Press

NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Running Man Line Jumps
Russian Kettlebell Swings – Substitute Ground to Sky Reaches
Walking Lunges with Dumbbell Farmer’s Carry – Substitute Walking Lunges
Dumbbell Push Press – Substitute Dips (Use a couch, bench, or chair)

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Janelle Winston
Janelle Winston
February 21, 2021 3:14 pm

Uhg.

Subbed 3 30” box jumps instead of pull ups.

4 rounds with 9 sec to spare. It got ugly.

Also alt rounds of 24 cal AB with runs on AR so hubby could run too.

Did I mention that I hate wall balls? 😓

Daniel
Daniel
February 21, 2021 6:36 am

Sub 30cal airdyne (too dark out). 20lbs thrusters

4rds + 30cal and 19 reps

Broke up thrusters 8 + 7. Maybe take one less breath btw next time.
Airdyne got hard by round three

Janelle Winston
Janelle Winston
February 20, 2021 7:37 pm

Did Yesterday’s
A
65, 70, 75
80, 85,90
90, 90, 95

B. Grettal RX
5:59

Jon F.
Jon F.
February 20, 2021 11:28 am

RX w/ strict pullups
3 full rounds + 400m +15+10+5

Splits:
9:00
8:00
9:00

Jeremy Hammock
Jeremy Hammock
February 20, 2021 11:09 am

30 min amrap

Row 400 + 3 rds of
15 db thrusters 2-15lbs
10 push-ups
5 chest to bar pull-ups

4 rounds

Candy Olkey
Candy Olkey
February 20, 2021 9:35 am

Yesterday’s Warm Up done + 10:00 Treadmill Jog – 1.08 miles A1. Muscle Snatch x 2 – 55#, 60, 65 A2. Snatch Pull + Power Snatch + OH squat – 65#, 70, 75 A3. Snatch Lift off + Snatch below the knee – 80#, 85, 95 ***Based off 100# 1RM B. Grettel – 10:07 RX Ten rounds for time 3 Power Clean & Jerk (some split some power) – all singles 3 Bar facing burpees ***Really wanted to do squat cleans..but the hips/legs would not have held up. C. BMU practice ***Can not get the transition from “the chair” to… Read more »

Jeremy Hammock
Jeremy Hammock
February 20, 2021 3:21 pm
Reply to  Candy Olkey

Didn’t have a chance to get to this one. Looked fun! Good work!

Tim Herndon
Tim Herndon
February 20, 2021 8:23 am

Completed Warm up 👍🏼

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups

Each round includes the 400 meter run
Round 1 split : 6 min 41 sec
Round 2 split : 9 min 16 sec
Round 3 split : 10 min 17 sec
Round 4 : completed Run + 15 wall balls

This was a grinder. Underestimated this workout plus as usual went out way too hot at the beginning !!

Janelle Winston
Janelle Winston
February 21, 2021 3:13 pm
Reply to  Tim Herndon

This was a soul crusher for sure. I wanted to stop after two rounds. 😩

Jameson
Jameson
February 20, 2021 7:03 am

Power:
Speed squats 3×10 @65-70%
230; 230; 230

As many rounds as possible in 30 mins of:
75 Double Unders
then into three rounds of:
15 Goblet Squats, 40 lbs
10 Push-ups
5 Strict Pull-ups
Round times
R1 | 09:40 |
R2 | 09:10 | -30 s
R3 | 07:57 | -73 s
+100

My double Unders stunk after speed squats.