PERFORMANCE
Warm-Up.
DROM Series x 4-6 reps per drill
Followed by…
Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side
Followed by…
Three rounds of:
30 Double-Unders or 30 Seconds of Double-Under attempts
5 Donkey Kicks
10 Cossack Squats
Then…
A.
In 20 minutes, build to a 3-RM Back Squat
B.
For time:
800 Meter Run
150 Air Squats
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**Next week is the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**
In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.
And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row
60 second Plank Hold From Elbows
60 second Downward Dog Stretch
Followed by…
Two sets of:
100 Meter Farmer Carry
30 seconds of Banded OR Bodyweight Good Mornings
30-60 second Nose to Wall Handstand Hold
Followed by…
Two sets of:
10 Deadlifts
5 Strict Handstand Push-Ups
Rest 30 seconds between sets
When the running clock reaches 15:00, perform the following…
For time:
42 Dumbbell Deadlifts
21 Strict Handstand Push-Ups
30 Dumbbell Deadlifts
15 Strict Handstand Push-Ups
18 Dumbbell Deadlifts
9 Strict Handstand Push-Ups
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Burpee Jump Backs
Strict Handstand Push-Ups – Substitute Push-Ups
When the running clock reaches 40:00, perform the following…
Three sets of:
20-30 Banded Biceps Curls
Max Hold at the Top of a Banded Biceps Curl
Rest 1-2 Minutes between sets
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.
A. 205
B. 13:00
Still here!
Yes
Yes!
A – 300# x 3
Had high hopes considering I did the 300×3 last wk, but 305# was a serious fight for 2 reps today… legs felt heavy all week… sometimes u feel like a nut, sometimes u don’t
B – no metcons on squat days for me to prevent quad cramps
Have a great 4th everyone
Crazy! Great job 🙂
yes!
A. Worked up to 205#
B. 12:50
Yes
No
I follow the regular WOD with equipment. I am surprised how rarely things like rope climbs and sled pushes are programed
Great question Carlos! The Performance and Fitness programs are run at our physical gym as our group class so we don’t have the space for sled pushes and rope climbs in our group classes
Yes
YES