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.

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Janelle Winston
Janelle Winston
February 23, 2021 11:11 pm

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!

Luke Tipton
Luke Tipton
February 23, 2021 8:30 pm

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

Mugu
Mugu
February 23, 2021 5:55 pm

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

MR PETER G VLAHOS
MR PETER G VLAHOS
February 23, 2021 3:57 pm

Yesterdays
A. 4-8 Sqt Sqt 115#
B. 9:48 35# bar
DAY:+3

Mike Slagle
Mike Slagle
February 23, 2021 3:49 pm

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!

barefoot squatter
barefoot squatter
February 23, 2021 4:13 pm
Reply to  Mike Slagle

Wow, u did the squats and then bench + metcon? Beast mode

Anika Tipton
Anika Tipton
February 23, 2021 1:15 pm

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.

Candy Olkey
Candy Olkey
February 23, 2021 11:33 am

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!!

Al Fraser
Al Fraser
February 23, 2021 11:15 am

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

Mike Slagle
Mike Slagle
February 23, 2021 6:15 pm
Reply to  Al Fraser

Welcome back Al!

Al Fraser
Al Fraser
February 23, 2021 9:55 pm
Reply to  Mike Slagle

Thanks Mike, great work on the double!

Luke Tipton
Luke Tipton
February 23, 2021 8:38 pm
Reply to  Al Fraser

Way to get some “work” in Al!!

Al Fraser
Al Fraser
February 23, 2021 9:56 pm
Reply to  Luke Tipton

Thanks Luke 👍

Jeremy Hammock
Jeremy Hammock
February 23, 2021 8:46 am

Emom 2 min
5x5at 225 bench

20 min Emom
1-run 250m
2- 12 ttb
3-12 dips
4- 20 push-ups
5- rest