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 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean

B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM

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/Jog in Place
60 Second Downward Dog Stretch
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Pigeon Stretches
60 Seconds of Alternating Reverse Lunge to Cossack Squats
60 Seconds of Smurf Jacks
Rest 60 Seconds

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

Complete as many rounds and reps as possible in 9 minutes of:
15/10 Calorie Bike or Row
12 Dumbbell Cleans
9 Strict Handstand Push-Ups

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps as possible in 9 minutes of:
15/10 Calorie Bike or Row
12 Toes to Bar
9 Dumbbell Squat Cleans

NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 200 Meter Run OR 50 Jumping Jacks
Dumbbell Power Cleans – Substitute Burpee Jump Backs
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups
Toes to Bar – Substitute Alternating Leg V-Ups
Dumbbell Squat Cleans – Substitute Air Squat to Tuck Jumps

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.

Subscribe
Notify me of
guest
17 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Alice
Alice
February 10, 2021 6:57 pm

Apparently cleans are a no-go any more 🙁 Had to modify this workout quite a lot to accomodate the growing tummy and increased whiplash pain. It’s okay, at least I did something!
Warm up done.
A. 5 rounds every 2 mins of 10 DB snatches and 10 med ball cleans
b. E4MOM 20 cal bike, 10 DB snatches and 10 med ball cleans x4 Kept the time under 2.30 for every round. Happy!

Luke Tipton
Luke Tipton
February 9, 2021 8:59 pm

A. E90”OM
Hang Clean x 2
160, 165, 170, 175
E90”OM
Hang Clean + Clean
185, 190, 195, 200, 205, 210

B. E4MOM
20 cal Echo Bike
5 squat cleans @ 185
1:40, 1:45, 1:46, 1:53

Mugu
Mugu
February 9, 2021 11:19 pm
Reply to  Luke Tipton

Nice numbers man!

Janelle Winston
Janelle Winston
February 9, 2021 7:28 pm

Did tomorrow’s Back squat because cleans are a no go right now. Then mixed in B with FS as a sub

A. 170, 180, 190, 185, 190, 205

B. 15 cal AB
5 Front squat at 70% – 135

1:44, 1:47, 1:55, 1:46

Quads are on fire!

Logan Harris
Logan Harris
February 9, 2021 5:08 pm

A1. 170,175,180,185#
A2. 195,205,215,215,225,225#
B. 20 cal row, 5 cleans at 195#
1:35,1:45,1:47,1:55
Percentages based off of 265# 1RM

Al Fraser
Al Fraser
February 9, 2021 10:07 pm
Reply to  Logan Harris

Great times as well Logan with a solid weight!

Mugu
Mugu
February 9, 2021 4:32 pm

20 min treadmill run for warmup
2.3 miles

Hang cleans and cleans
135-155
185-205

Workout done with 185
1:57
1:50
1:33
1:45

Last edited 3 years ago by Mugu
Janelle Winston
Janelle Winston
February 9, 2021 7:28 pm
Reply to  Mugu

Nice!

Mike Slagle
Mike Slagle
February 9, 2021 3:15 pm

A1. up to 145
A2. up to 175; failed a HC at 185

B. done with rower cals and 145
All done right around 1:45 give or take a couple of seconds.

Candy Olkey
Candy Olkey
February 9, 2021 11:51 am

Love this WU + a little more shoulder and wrist love! A1. Hang power clean + hang squat clean – 85#, 90, 95, 100 A2. Hang squat clean + Squat Clean – 100#, 105, 110, 115, 115, 115 B. E4M for 16 min 15 Cal AB – 1:24 / 1:15 / 1:09 / 1:13 5 DB PC+PJ @ 35# + 5 BB OHS @ 95# 2:55 / 2:39 / 2:34 / 2:25 ***Cleans felt fairly good in the skill work, but I knew by round 4 they would be rough and without good technique..I don’t need to add any more… Read more »

Last edited 3 years ago by Candy Olkey
Anika Tipton
Anika Tipton
February 9, 2021 11:03 am

A1. Hang squat cleans x2- 105#/110/110/115
A2. Hang squat clean + squat clean- 120#/120/125/125/130/130
B. Power cleans at 120#- 1:36/1:21/1:26/1:13

Jeremy Hammock
Jeremy Hammock
February 9, 2021 9:01 am

Emom 1:15 4 sets
2 hang clean 185

Emom 1:15 6 sets
Hang clean + power clean 195

4 rds Emom 2 min
Row 15 cal
5 power clean 185

Each set was 1:30 on 30 off

Daniel
Daniel
February 9, 2021 7:50 am

20 cal row
Clean @75%

B. rd 1 2:06
rd 2 2:00
rd 3 2:12
rd 4 2:12

Al Fraser
Al Fraser
February 8, 2021 11:55 pm

Warmup done ✅

A.1. @63kg (based off 90kg 1RM)

A.2. @77kg

B. Every 4 mins FT
20 cals rower
5 cleans @70kg

1’56
1’51
1’50
1’48
Total- 7’25

Pushed the % up a click to 78% as 70 kg felt like more of a round number! Not too bad this one as plenty of rest, and I realised I had more in the tank each round so pushed a little harder!

Mike Slagle
Mike Slagle
February 9, 2021 5:37 am
Reply to  Al Fraser

Great work Al! Way to push it!

Al Fraser
Al Fraser
February 9, 2021 6:52 am
Reply to  Mike Slagle

Thanks Mike, have fun with it!!

Logan Harris
Logan Harris
February 9, 2021 5:05 pm
Reply to  Al Fraser

Nice work – increasing each time!

Scroll to Top