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…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
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 Side Plank Each Side
30 Seconds of Divebomber Push-Ups
30 Seconds of Ground to Sky Reaches
Rest 30 Seconds
When the running clock reaches 10:00, perform the following…
Every 2 minutes, for 30 minutes (3 sets of):
Station 1 – 16-20 Alternating Reverse Lunges
Station 2 – 60 Second Plank Hold from Push-Up Position
Station 3 – 15-20 Tempo Push-Ups @ 1111
Station 4 – 5-8 Tempo Goblet Squats @ 5151
Station 5 – 45 Seconds of Biceps Curls
NO EQUIPMENT SUGGESTIONS:
Goblet Squats – Substitute Air Squats
Biceps Curls – Substitute Towel Curls
When the running clock reaches 45:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
40 Double Unders
20 Air Squats
10 Toes to Bar
NO EQUIPMENT SUGGESTIONS:
Double Unders – Substitute Running Man Line Jumps
Toes to Bar – Substitute V-Ups
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.
Did tomorrow’s at home workout because. Because. Well because I didn’t want to do todays or tomorrow’s. 19.1 is one of my least favorite workout. Ever.
20 min AMRAP
7 cal AB
3 SHSPU
3 Burpee DB clean & jerk (can’t do devils press) (25# DBs)
7 cal AB
6 SHSPU
6 BDB c&j
Etc increasing reps by 3 of the two movements
Switched to kipping HSPU after the 9 round and got 4 + 32 reps
(10 reps of BDB c&j in the round of 18)
Good one. Challenging and fun!
A. Push Press @ 20X1 E2MOM
6×155,170,185,190,195
B. EMOM for 4 rounds
20 cal EB 46”, 46”, 45”, 44”
T2B 12, 12, 12, 12
Ring Dip @ 1111 12, 12, 11, 11
Deficit push ups 17, 18, 17, 19
*used 25# plate for deficit
C. Realized I missed the second part of A, so
Push Press E3MOM @ 175
8, 9 reps
D. Travis Core Workout 1
Bench
1- 135 x10
2- 185 x 6
3- 185 x 6
4- 195 x5
5- 195 x5
Max reps
165 x13 and then 11
Emom done
20 cal bike
12 T2B
10 stationary Dipa
20 push ups
Rest
Sneaky
Yesterdays
A. 4-8 Sqt Sqt 115#
B. 9:48 35# bar
DAY:+3
A. Squats from yesterday up to 325. Back squats have felt great the last few times.
B. Bench press up to 165×6 at tempo
sets of 155: 8, 7
C. Today’s metcon done. Pushups were so hard after the other work today. Great workout!
Wow, u did the squats and then bench + metcon? Beast mode
A. Subbed strict press
1. 6×55#/6×65/6×75/5×85/5×90
2. 7×80/5×80
B. Done. Was tough to get 15 bike cals in time! Did 12 t2b each time, and did as many ring dips unassisted as I could, then would switch to feet on box until I got 12. Best round was 6 dips unassisted, worst was 2. Did 15 push-ups each round.
A1. Bench @ 20X1
105# x 6, 110×6, 115×5, 115×4, 110×5
A2. Max Bench @ 105# – 5/5
B. EMOM for 20 min
1 – 10 Cal AB – 47s / 41s / 41s / 41s
2 – T2B x 15 – all UB
3 – Dips – 10 kipping ring dips / 12 strict stationary dips last 3 rounds
4 – Push Ups x 20 / 20 / 15 / 15
***Dips and push ups were super tough today!!
Away for a few months working, so combo of limited equipment workouts and normal one.
Warmup done
A. Floor press every 2 mins 30kg DB’s
1-2 12 reps
3-7 10 reps
B. EMOM 5rds
1. Jump rope 60 secs
2. 15 v-ups
3. 12 tempo dips between chairs
4. 20 feet on chair push-ups
Nice little circuit, managed to mix it together quite nicely
Welcome back Al!
Thanks Mike, great work on the double!
Way to get some “work” in Al!!
Thanks Luke 👍
Emom 2 min
5x5at 225 bench
20 min Emom
1-run 250m
2- 12 ttb
3-12 dips
4- 20 push-ups
5- rest