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.
Every 90 seconds, for 12 minutes (8 sets) of:
Dumbbell Bench Press x 6-8 reps
(Focus on squeezing your pecs by driving – without moving – your palms together. Pick a weight that feels manageable for the first 2-3 sets, then very challenging to hit all reps over the final 2-3 sets)

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Push-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 Seconds of Alternating Cossack Squat
Minute 2: 45-Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the clock reaches 20:00, perform…

Against a 2-minute running clock…
25/18 Calorie Assault Bike OR Row OR 300 Meter Run
Max Reps of Jumping Air Squats

Rest for 60 seconds and repeat for a total of FOUR sets.

When the clock reaches 40:00, perform….

Three sets of:
Med Ball Hamstring Curl x 10 reps
(Furniture sliders work great if you don’t have a medicine ball!)
Rest as needed
Pistol Squat Hold in bottom* x 30 seconds each leg
Rest as needed

*You may hold on to the wall or a pole for balance.

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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Logan Harris
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Logan Harris

14:23 with 115# barbell

Pablo Doval
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Pablo Doval

B. 14′ 08”

Danny Lizano
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Danny Lizano

A) DB bench presses with #50s (Don’t have any heavier, could definitely used them this time around)

B) 13:12 with 50lb DB

Janelle Winston
Member
Janelle Winston

A. DB bench press

25, 30, 30, 35, 35, 35 – stopped there because bench is one of the irritators of my elbow pain.

B. 14:25 RX.

John Knox
Member
John Knox

A)
Did dumbbell bench press 6-8 reps, 8 sets
55 / 70/ 75 / 80 for the rest of the sets @ 6 reps

B)
Four rounds for time
400 m run
10 push press left arm with right arm in front rack (55#)
10 opposite
15 push ups

12:10

That was a fun workout!

Jeremy Hammock
Member
Jeremy Hammock

My time would be slower if we had db heavier than 40s. Doubt I would bear your time! Actually I know I wouldn’t haha

TheLonghorn
Member
TheLonghorn

A. DB bench press @75# x 8 reps each. 75# was the highest I can go for two DBs in the garage, turned out perfect.

B. Rx 13:29. I’ve been nursing an Achilles/calf situation so took the runs slow~ 2min. Shoulder pump is real

Teddy
Member
Teddy

AT-HOME OPTION – Modified

Against a 2-minute running clock:
— 25 Calorie Row: 1:17, 1:17, 1:18, 1:36
— Max Reps of Air Squats: 34/20/21/6

Three sets of:
— Glute Bridge x 10
— Get-up KB Bottoms Up Hip Circles (35 lbs) x 10

Rest day tomorrow.

Candy Olkey
Member
Candy Olkey

GREAT WU!!! Thank you Michele…you are the BEST coach!! A. Dumbbell Bench Press x 6-8 reps 45# x 8, 8, 7, 5, 40# x 8, 8, 6, 6 B. 4 Rounds for time – RX – 18:13 400m Run – 2:05 / 2:06 / 2:15 (shoe tie) / 2;08 10 Single Arm DB PP with both DB in Front rack – R – UB, UB, 8/1/1, 7/3 10 Single Arm DB PP with Both DB in Front rack – L – UB, UB, 5/5, 5/5 15 Push Ups – 10/5, 10/5, 8/7, 7/5/3 C. Blog Core Workout #4 5 Rounds… Read more »

Michele Vieux
Member
Michele Vieux

That’s a fast show tie! Haha

Glad you’re liking the warm-ups. And I started adding a coaching cue based on your suggestion! Thanks for making this community awesome!

Kenny Wetherholt
Member
Kenny Wetherholt

A. 50# DB for all sets
B. 14:40 with 40# DB
I enjoyed that workout

Candy Olkey
Member
Candy Olkey

Great work Kenny!

Zachary Crowley
Member
Zachary Crowley

A. Worked from 40 lb to 55 lb across the eight sets.
B. 15:05 Rx slow pace on the runs, unbroken on the dumbbells.

Candy Olkey
Member
Candy Olkey

Nice work going UB on those DB presses Zachary!

Michele Vieux
Member
Michele Vieux

Wow! Unbroken is legit!

Jeremy Hammock
Member
Jeremy Hammock

2 rounds
Band stretch’s for shoulders
Supinated hang 20-30 sec

2 sets 15lb kb
Halos 5 each direction

1 round R-L
Single and floor press 40 lbs 3 reps at temp
6 hip Bridges
3 Turkish getups15lb kB
12 front rack reverse lunges 15lb kB

Emom 1:30 8 sets
12 floor press in glute bridge position 40lb dbs

4 rounds for time
Run 400m
10 dB pp other hand front rack hold R-L(20 total)
15 pushups
Time 11:02

Candy Olkey
Member
Candy Olkey

Killing it as always Jeremy!!!

John Knox
Member
John Knox

Nice time! You must have been flying in the run!

Jeremy Hammock
Member
Jeremy Hammock

Thank you! Between 1:30-1:45 each lap. Got faster each one. Really moved good though the pp and pu. First 2 rounds I was done in 3:00 and tried to push it on the last two rounds.

Hunter Maynard
Member
Hunter Maynard

A.
Used 55# DB
Good cue coach and good pump!!!

B.
11:30
Scaled to 40# DB but all I could ask for to and stay UB on those.
Runs 1:22-1:25

C.
Did 5 sets of drop pushups with 40 step sprint on treadmill without power (simulate a sled drag)

Candy Olkey
Member
Candy Olkey

Super fast metcon Hunter…Nice work!

Hunter Maynard
Member
Hunter Maynard

Thanks Candy! And thanks for suggesting the cues!

John Knox
Member
John Knox

Nice job hunter!

Hunter Maynard
Member
Hunter Maynard

Thanks John! You too dude! The pushups were honestly the hardest for me.

John Knox
Member
John Knox

Haha! Me too!!!

Eddie Yurus
Member
Eddie Yurus

For Part B, is the front rack extended or close to body? Thanks.

Michele Vieux
Member
Michele Vieux

Keep it close!

Eddie Yurus
Member
Eddie Yurus

Thank you. A day behind because of travel.