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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…

Two Sets:
30 seconds Assault Bike
30 seconds Static Hang

Two Sets:
15 seconds Assault Bike
15 seconds Hold in Ring Support
15 seconds Hold in Ring Catch (bottom of dip)

Then…

A.
For time:
800 Meter Run

immediately followed by…

Five rounds of:
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Burpees

immediately followed by…

800 Meter Run

immediately followed by…

Five rounds of:
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Burpees

immediately followed by…

800 Meter Run

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…

12 Minute Run @ 75-80% EffortWhen the running clock reaches 12:00, perform the following…Complete as many rounds and reps as possible in 8 minutes of:
4 Burpees
8 Push Ups
12 LungesWhen the running clock reaches 20:00, perform the following…

12 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 32:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
20 Burpees
40 Push Ups
60 Lunges

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

12 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

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Chris Broccoli
Chris Broccoli
July 7, 2020 4:07 am

Rx with Ring Dips 33:28

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Jeff Enge
Jeff Enge
July 5, 2020 12:39 pm

On Sunday:

Woof!

A) For time
.55mi run
5x(4 ring pullups, 8 feet elevated bench dips, 12 burpees)
.55mi run
5x(4 ring pullups, 8 feet elevated bench dips, 12 burpees)
.55mi run

26:25

0
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Rafael Barros
Rafael Barros
July 4, 2020 5:01 pm

Wod: 33:15

1
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Fernando
Fernando
July 4, 2020 1:51 pm

37:02 ??

1
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Mugu
Mugu
July 4, 2020 1:43 pm

12oz curls today my dudes!
Happy Independence Day!

Keep It Great!!

3
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Adam Kubo
Adam Kubo
July 4, 2020 11:42 am

AM Surf
A. 25:55Rx
Ring Dips. Everything UB

1
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Gerd
Gerd
July 4, 2020 9:07 am

7 hours Biking. Later one 300.
Happy 4.July to all over seas.

0
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Alessio
Alessio
July 4, 2020 7:56 am

Strict press
6 SET x 5 REP. 67,5% 1RM

WOD. (39.54)
800 MT ROW
5 RDS
STRICT CHIN UPS
STRICT DIP
BURPEE (NO JUMP)
800 MT ROW
5 RDS…
800 MT ROW

CARDIO NO GOOD ?

1
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Alessio
Alessio
July 4, 2020 7:57 am
Reply to  Alessio

Strict press (15′)
EVERY 2’30”

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Hunter
Hunter
July 4, 2020 6:47 am

At work again with my 40# DB but able to get some weightlifting in prior to my shift as well. 1: Push Press + Push Jerk: (2+1) x 4.  135, 145, 155, 165 2: Halting Clean Deadlift to Mid Knee + Clean: (2+1)x3, (1+1)x2. Move up in weight each set.  135, 155, 175 195, 215 3: Clean Pulls: 5×3 @ 90-95% of best clean 225# THEN 3 Sets: Strict Chin Ups x 5-10 DB Russian Step Ups x 10 each leg (40# DB) Kb Side Bend x 20 each side (40# DB) Then at work.. Shoulder banded triplex 8 banded… Read more »

3
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Hunter
Hunter
July 4, 2020 6:48 am
Reply to  Hunter

Happy 4th everyone! I enjoy the community of encouragement here!

1
Reply
Gerd
Gerd
July 4, 2020 10:10 am
Reply to  Hunter

Crazy stuff here????

0
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Mike Slagle
Mike Slagle
July 4, 2020 5:55 pm
Reply to  Hunter

Great work and happy 4th!

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