PERFORMANCE

Warm-Up.

Pec Activation with Pec Stick or Medicine Ball

Followed by…

Kettlebell Halos x 5 each direction

Followed by…

Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6

Then…

A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
20/15 Calories of Assault Bike
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets.

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 Bike OR Jog at Easy Pace
30 Standing Horizontal Banded Rows
60 Second Plank Hold from Elbows
60 Second Monster Walk
30 Seconds of Bodyweight Hip Extension Hold
30-60 Seconds of Slow Double Arm Bent Over Rows

NO EQUIPMENT SUGGESTIONS:
Horizontal Banded Rows – Substitute Superman Punches
Monster Walk – Substitute 30 Seconds of Side Lying Leg Lifts Each Side
Double Arm Bent Over Rows – Substitute 30-60 Second Bodyweight Bat Wing Hold

When the running clock reaches 18:00, perform the following…

Five rounds for time of:
250 Meter Row OR 200 Meter Run
20 Dumbbell Deadlifts
10 Dumbbell Push Press

TIME CAP = 18 MINUTES!

NO EQUIPMENT SUGGESTIONS:
Row or Run – Substitute 45-60 Seconds of Mountain Climbers
Dumbbell Deadlifts – Substitute Bodyweight Ground to Sky Reaches
Dumbbell Push Press – Substitute Pike Position Push-Ups

When the running clock reaches 40:00, perform the following…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 30-45 Second Superman Hold
Station 2: 30-45 Second Hollow Hold
Station 3: 15 Single Leg Glute Bridges Each Leg
Station 4: 30-45 Second Nose to Wall Handstand Hold

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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Alice
Alice
January 13, 2021 8:50 am

Forgot to post WO yesterday: Pregnancy/equipment subs.
A. Done. 25lb DBs.
B. Enjoyed this: 20 thrusters (25lb dbs), 100 skips (60/40 split), 15 25lb DB 20″ BSO. 5ish mins, 1 min rest. 3 rounds.

Janelle Winston
Janelle Winston
January 12, 2021 10:10 pm

Didn’t work out yesterday because we found outa close friend is dying and couldn’t deal with working out too.

Today was short in time and emotional energy, so just did B.

4:29, 4:45, 4:53 Rx.

Luke Tipton
Luke Tipton
January 12, 2021 7:45 pm

A. 3 rounds not for time:
10 ring rows @ 3021
Max L-sit 22”, 23”, 24”
30 push ups

B. E6MOM for 3 sets
Row 500m
20 cal Echo Bike
15 box step overs w/ 55’s & 24”
4:34, 4:34, 4:40
Echo Bike arrived today so we can finally do AB work!!!!

Christopher Capozzi
Christopher Capozzi
January 12, 2021 3:57 pm

Every 6 minutes (5 minutes of work and 1 minute of rest) for 18 minutes (3 sets):

1,000 Meter Row
AMRAP Dumbbell Box Step-Overs (50lb DBs @ 20″) with remaining time

20 reps… 8/6/8… row on 3rd set was +10 seconds vs round 1

Mike Slagle
Mike Slagle
January 12, 2021 3:38 pm

A. I reworked this one to fit my equipment.
Three sets
Bench press 20X1 x 10 reps at 155 lb
25 tricep extensions at 44 lb
6 reps of barbell row at 155

B. No AB
60 cal row (3:11, 3:10, 2:59)
15 DBSO done with 44 lb kbs
4:26, 4:33, 4:21

Candy Olkey
Candy Olkey
January 12, 2021 10:58 am

WU Done with a little extra love for the shoulders as they were a little sore after the OHS yesterday. A. DB Bench Pres 1-1-2 – 25# x 10, 30# x 10, 35# x 8 Banded OH Tri Ext x30 – broken 20/10 each round Landmine Rows x6 @ 21X0 (45# bar + 10# plate..is that considered 55#?) B. 3 Rounds for times with 1 min rest between rounds 500m Row – 1:16 / 1:17 / 1:14 15 Cal AB – 1:39 / 1:44 / 1:41 15 DB Box Step Overs @ 35# DBs – 9/6 all rounds (used my… Read more »

Last edited 12 days ago by Candy Olkey
Al Fraser
Al Fraser
January 12, 2021 12:29 pm
Reply to  Candy Olkey

Lightning fast rows Candy!!!! Must be a new WR ?. Well done for getting it done today ? Yea I just use my bench and jack it up to 24” with some plates underneath, and you’re probably right thinking about it, it may be slightly easier than getting over a box

Candy Olkey
Candy Olkey
January 12, 2021 12:34 pm
Reply to  Al Fraser

Oh hell…that is definitely a typo on the rows…let’s add a minute to each of those. The fingers were ahead of the brain on this post…lol

Jeremy Hammock
Jeremy Hammock
January 12, 2021 7:56 am

Warmup done

3 sets
10-185 bench
6 landmine rows temp
30 overhead extensions 30lbs

Emom 6 min 18 min

Row 500
15 kb box stepovers 2-30lbs kbs 20”
10 overhead squat 95lbs

3:55
3:34
3:43

If my math is right 11:11??? Haha

Al Fraser
Al Fraser
January 12, 2021 2:03 am

Warmup done ✔️
KB work done @20kg

A. 10x DB BP done @30kg (all the fractionals I’ve got)
30x tricep ext (black band)
6x EA Land mine tempo row done @25kg (the tempo and grabbing the 50mm sleeve changes things)

B. Every 6 mins FT
500m row
20 cals hand bike
15 24” box SO’s @2×22.5kg

4’12, 4’23, 4’22
Total- 12’57

Box SO’s feel harder than I think they should! All rows done around 1’43-1’46, hand bike cals just over 1 min

Candy Olkey
Candy Olkey
January 12, 2021 11:04 am
Reply to  Al Fraser

I second that with the Box SO!! Although today I used my 20″ bench instead of the box and it was a bit better for me. Usually my back gets super tight (possibly because with the box I tend to stand up on top of the box instead of staying low)..but today with the narrower bench I was able to get up/get down and stay low. Probably doesn’t help me that I’m vertically challenged at 4’11″…lol

Antonio Galvañ
Antonio Galvañ
January 12, 2021 1:23 am

Two Sets with Each Arm: Single-Arm Floor Press x 6 @ 3113 tempo (24kg) Single-Arm Extended Hip Bridges x 6 Turkish Get-Ups x 3 (1x12kg, 2x16kg) Front Rack Hold Alternating Reverse Lunges x 6 (1st 12kg, 2nd and 3rd 16kg) A. Three sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps (1st set – 2×17,5kg, 2nd 3rd – 2×22,5kg) immediately followed by… Banded Overhead Triceps Extension x 30 reps Rest 60s Landmine Row x 6 reps each arm @ 21X0 (25kg) Rest 90 seconds B. Every 6 minutes, for 18 minutes (3 sets) for times: 500 Meter Row (@1’54”) 20 Calories of… Read more »

Last edited 13 days ago by AG Morena