PERFORMANCE
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
Elephant Marching x 20 steps (slow – hold each step a few seconds)
(focus on what the area you just mobilized is doing)
Followed by…
Two Sets:
“W” Hold x 20-30 seconds
Alternating Plank to Pike Toe Touches x 20-30 seconds
Followed by…
Two Sets:
Ground to Sky Touches x 8-10
Tuck Jumps x 3-5
Then…
A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
B.
For max reps:
4 Minutes of Dumbbell Box Step-Overs (55/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
C.
For max calories:
4 Minutes of Rowing
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…
Complete as many rounds and reps as possible in 10 minutes of:
20 Side Shuffles
20 Hawaiian Squats (10 each)
20 Alternating Scorpion Kicks
10 Divebomber Push-Ups
*Perform at 70-75% Effort
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
20 Box Step-Ups (with or without weight)
30 Russian Kettlebell Swings
Rest 30 seconds
Perform this at 75-80%, preferably breathing through your nose throughout the duration.
NO EQUIPMENT SUGGESTIONS:
400 Meter Run – Substitute 90 Second Plank Hold
Box Step Ups – Substitute Bodyweight Alternating Lunges
Russian Kettlebell Swings – Substitute 15 Down Ups
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
A. Done ✔️ – rows were @ 85
B. 51
C. Ran instead of row. 933 meters in 4 min.
A. Done, though pistols need work – this is good
B. 54 reps with 50# DBs and 20” stool
C. 85 cal
A. Done
B. 58
C. 75 cals
D. 3 rounds not for time
6 strict pull ups
12 GHDs
18 hand release push ups
E90 for 24
Done RX.
Box step over with 53# KB’s
56
4 min row for cal
82
Nice work as well Mugu, impressive number of step-overs!
Yesterdays
A.
MS – 65, 65, 70
PS – 75, 85, 95
Snatch with lift offs – 95, 100, 100
B. Ingrid
8:07 RX
Working on eliminating the chicken wing from BMU’s so lots of banded BMU focusing on the pull.
A. Pistols done
Subbed 165 lb tempo Romanian deadlifts x10
Hollow body done
Rows at 165
B. 54 step ups
C. 82 cal row
Warmup split in half
4 station rotation 4 rounds
6 R/L single leg box sits (low)
10 ham string curls
10 ttb
10 bent over row 115
4 min amrap
20” box step overs 40lb dbs
54
No time for row
Warmup done ✅
A. Done
1. Pistols x12 tempo
2. Slider hamstring curls x12
3. Hollow body hold x60 secs
4. BOR @80kg tempo
B. Max reps 4 mins
2x25kg DB, 20” box step overs
44 reps
60 secs off
C. Max row cals 4 mins
84 cals
Good workout today 👍 pushed hard on the row but shoulders were feeling toasty after the step overs!
Nice job!
A. Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111 (5kg plate heel assisted) Station 2 – prone lying banded leg curls for 25 reps @2111 Station 3 – Hollow Body Hold x 45 seconds Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 (50kg) B. For max reps: 4 Minutes of Dumbbell Box Step-Overs (scaled to 2×17,5kg DBs over 20″ box) Score: 52reps (I did like emom style, 10+12+14+16, next time I’ll try to go all 14 at least) Rest 60 seconds, and then…… Read more »
Good push Antonio 💪