PERFORMANCE

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction

Followed by…

Three Sets:
1 Cluster* + 2-3 Thrusters (use light to medium weight barbell or dumbbells)

*A cluster is a clean straight into a thruster.

Then…

A.
Every 2:30, for 10 minutes (4 sets):
Front Squat
*Set 1 – 2 reps @ 85%
*Set 2 – 1 rep @ 90%
*Set 3 – 1 rep @ 95%
*Set 4 – Max reps @ 85%

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Thrusters (95/65 lbs)
10 Bar-Facing Burpees

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
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following…

Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Calorie Bike/Row
5 Down-Ups
5 Jumping Squats
Rest 30 seconds

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

Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Calorie Bike/Row

*Substitute 15 Thrusters if you do not have a wall ball.

Time Cap = 16 minutes

NO EQUIPMENT SUGGESTIONS:
Wall Ball Shots – Substitute Jumping Air Squats
Dumbbell or Kettlebell Deadlifts – Substitute V-Ups

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

Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls Each Arm
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds

NO EQUIPMENT SUGGESTIONS:
Biceps Hammer Curls – Substitute Towel Curls
Overhead Carry – Substitute 30-60 Second 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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Janelle Winston
Janelle Winston
January 8, 2021 5:07 pm

At work without a barbell, so adjusted.

A. 20 Cal Row (which definitely didn’t feel great on the elbow… gahh!)
20 DB Thrusters 25# DBs
10 Burpees over DBs

3:19, 3:07, 3:23

B.
4 RNFT:
20 step ups on a 20 – 24″ box
20′ ish of HSW (A little more then 20′)
20 Russian twists with a 25# DB

Felt really good to move.

Anika Tipton
Anika Tipton
January 8, 2021 12:20 pm

Did yesterday’s because I need the push-up reps-I’m terrible at them!
A. Strict press x 4
85#/85/85/90/95
B. “Benjamin Push-up”
For time – 100 push-ups @10X1
Every time you break, 15 kb swings (24kg)
13:10- 9 breaks ?

Candy Olkey
Candy Olkey
January 8, 2021 11:39 am

A. Front Squats – based off 155#
135# x 2, 140×1, 150×1, 135×5
***These felt good after the first set…the first set always seems sooo heavy.

B. For time with 1 min rest between rounds – RX elements
20 Cal AB – 2:06/2:06/2:07
20 Thrusters – 12/8 all rounds
10 BFB – all UB
***Total time – 16:42 – Round times – 4:56 / 4:47 / 4:59
I knew that 5:00 rounds would leave me with ZERO rest..and I didn’t want that stress…set my game plan right from the start to just rest 1 min after each round.

Al Fraser
Al Fraser
January 8, 2021 12:45 pm
Reply to  Candy Olkey

5 min rds would have certainly been tight Candy!! Good plan to take the 1 min rest and get it done ?

Luke Tipton
Luke Tipton
January 8, 2021 9:46 am

A. Every 2:30, for 10 minutes (4 sets): Front Squat *Set 1 – 2 reps @ 255 *Set 2 – 1 rep @ 270 *Set 3 – 1 rep @ 285 *Set 4 – 5 reps @ 255 B. Every 5 minutes, for 15 minutes (3 sets) for times: 30 Calorie Row 20 Front Squats @ 115* 20 Push Ups* 10 Bar-Facing Burpees *Sub’d FS and PU since I am trying to not go overhead until the 18th. good news is that the elbow is feeling pretty good and I am confident that I should be able to do most,… Read more »

Candy Olkey
Candy Olkey
January 8, 2021 11:49 am
Reply to  Luke Tipton

Good to hear the elbow is doing better Luke! You and Al killed this WOD!

Jeremy Hammock
Jeremy Hammock
January 8, 2021 9:10 am

Miss read last squat day. I did back squat.

Today’s warmup shortened.
Emom 2:30 front squat worked off 300
2-255 1-270 1-285 4-255

Out of time

One round of
30 cal row
20 thrusters 95lbs
10 burpee

3:21

Candy Olkey
Candy Olkey
January 8, 2021 11:41 am
Reply to  Jeremy Hammock

Super fast on that metcon round Jeremy…great work!!

Antonio Galvañ
Antonio Galvañ
January 8, 2021 12:54 am

Three Sets: 1 Cluster* + 2-3 Thrusters (40-50-60kg) A. Every 2:30, for 10 minutes (4 sets): Front Squat (% of 120kg) *Set 1 – 2 reps 103kg *Set 2 – 1 rep 108kg *Set 3 – 1 rep 115kg (it felt pretty easy, not like 95%) *Set 4 – Max reps (7reps) 103kg B. Every 5 minutes, for 15 minutes (3 sets) for times: 30 Calories of Assault Bike 20 Thrusters (43 kg) 10 Bar-Facing Burpees 1st set – splits (1’58” – 2’50” – 3’33”) 2nd set – splits (2’03” – 3’21” – 4’04”) 3rd set – splits (2’10” –… Read more »

Candy Olkey
Candy Olkey
January 8, 2021 11:44 am

I felt the same way about the 95% FS…the first set seemed super heavy to me, but after it all went really well! Nice work Antonio!

Antonio Galvañ
Antonio Galvañ
January 9, 2021 5:09 am
Reply to  Candy Olkey

I guess we should try new FS pr soon 🙂

Al Fraser
Al Fraser
January 8, 2021 12:06 am

Warmup done

A. FS every 2’30
1. 110 x2
2. 117 x1
3. 124 x1
3. 110 x4

B. Every 5 mins FT
30 cals rower
20 thrusters @43kg
10 BB facing burpees

3’28
3’41
4’00

Certainly a tough transition from row to thrusters! All rows done around 1’20-1’25.

C. Travis’ core workout #5

Candy Olkey
Candy Olkey
January 8, 2021 11:46 am
Reply to  Al Fraser

I gotta say Al…as much as everyone hates the AB…I would pick AB over row everyday if I had to choose….rowing in this wod would NOT have been gone well for me. You seemed to kick ass with it though..outstanding!!

Al Fraser
Al Fraser
January 8, 2021 12:40 pm
Reply to  Candy Olkey

Haha thanks Candy, unfortunately in my garage gym I’ve only got space for a rowing machine and my hand bike, I’d love to have the space for an AB as well!