PERFORMANCE

Warm-Up.

“Mind Muscle” Segmented Cat-Cows x 10 reps

Followed by…

“Mind Muscle” Hamstring Stretch w/ Eccentric Loading

Followed by…

“Mind Muscle” Thoracic Iso Holds

Followed by…

Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps

Then…

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
60 Kettlebell Swings (30 each; 24/16 kg)
40 Kettlebell Box Step-Overs (20 each; 24″/20″)
20 Strict Pull-Ups (10 each)

Partners must run together, and may only start kettlebell swings once both members are back at their station.

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.

*Step 1*
Pick one with its corresponding distance:

Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters

*Step 2*
Pick your next movement grouping…

Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

NO EQUIPMENT SUGGESTIONS:
Dumbbell Clean and Jerks – Substitute 20 Mountain Climbers
Strict Handstand Push-Ups – Substitute 15-20 Push-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

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Anika Tipton
Anika Tipton
January 9, 2021 6:14 pm

Anika & Luke
38:45

Candy Olkey
Candy Olkey
January 9, 2021 9:15 am

Great WU – Mind Muscle love…just what I needed!
5 Rounds for time (done Solo)
400m Run (TM between 6-7.4mph total run time 10:55)
30 KBS @ 16kg – all UB
20 KB BSO – done lateral with KB on shoulder 10/10 (except R4 was UB)
10 Strict Pull Ups – mostly 3/3/2/2
Round times – 6:12 / 6:18 / 6:22 / 6:20 / 6:46 = 31:58
***I haven’t run since the beginning of December…phew…I really need to get some extra running in!!

Mike Slagle
Mike Slagle
January 9, 2021 9:09 am

A. Front squats and back squats just under yesterday’s percentages.

2 FS 2 BS at 235
2 FS 2 BS at 255
2 FS 2 BS at 275
4 FS 4 BS at 235

B. Today’s metcon done with 60 lb kb
29:55
I had to push hard to get under 30 on the last round.

Antonio Galvañ
Antonio Galvañ
January 9, 2021 5:08 am

Five rounds for time of:
Row 500 meters
30 Kettlebell Swings (24 kg)
20 Kettlebell Box Step-Overs (24kg; 24″)
10 Weighted Strict Pull-Ups (10 kg)

time: 41’07” (not feeling like pushing today after yesterday’s workout ?)

Candy Olkey
Candy Olkey
January 9, 2021 9:16 am

Kicked this one up a notch with those weighted pull ups Antonio…I wasn’t that brave. Great work!

Antonio Galvañ
Antonio Galvañ
January 11, 2021 12:55 am
Reply to  Candy Olkey

strict pull ups are in my wheelhouse from long time ago :), you did an awesome job, 32 mins is a pretty good pace!