PERFORMANCE
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 7 reps @ 67-73%
*If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3%
B.
Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**This 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…
Three sets of:
60 second Run/Bike/Row
60 second Plank Hold
5 Inchworms + Push-Up
30 Second Superman Hold
10 Tempo Superman Punches @ 1111
When the running clock reaches 20:00, perform the following…
For time:
21 Calorie Bike or Row
21 Toes to Bar
21 Burpees
Rest 60 seconds
18 Calorie Bike or Row
18 Toes to Bar
18 Burpees
Rest 60 seconds
15 Calorie Bike or Row
15 Toes to Bar
15 Burpees
Rest 60 seconds
12 Calorie Bike or Row
12 Toes to Bar
12 Burpees
TIME CAP = 20 MINUTES
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Band Pull-Aparts
20 Alternating Curtsy Lunges
15-20 Side Bends Each Side
Rest as needed
Yes … still here!
A.57,5kg
B.50kg 11:55
A. E3MOM Strict Press x 7
125, 125, 125, 130, 130
B. 9:11
A. Floor press x7: 155,160,165,170,175 (plot press are dicey…)
B. 9:50 RX (unbroken all except first couple sets of DU, and last 3 TTB I lost my rhythm but hung on)
Bench press done at 185
Workout done with
40 DU
10 push press (135)
10 T2B/K2E
8:45
Great time Mugu!
Thanks you too. Nice on the UB
Just did B: 9:45 Rx
Yesterday’s workout
80 KB Sumo Deadlift High Pulls @ 50# in place of Assault Bike (figured 1.6 pulls per cal)
Step-ups instead of overs holding 40# and 50# KB, alternating heavy side every 6 reps
39:29
May have done extra 7 DL’s… lost count so just did the 7 to be sure – doing these in hot, humid garage air was soul crushing… not to mention the NYC heat today, but safe to say the weekend’s toxins are officially out… I am cleansed
Nice work – that workout was gross
Filthily, disgustingly, crushingly gross haha
Emom 3 min 5-7 bench
185 195 205 215 225
5rds
40 du
10 pp
10 ttb
8:27
Scaled down to 95 lbs on pp. wrist isn’t doing well
Nice work!
A. Subbed strict press- 75# for all sets
B. 10:59- push presses were the worst part!
Good job Anika!
Thanks Logan! You did great on this!
Not a lot in the tank today after yesterdays mayhem..
A. Bench Press x 7 @ 105# (5# more than last week)
B. 5 Rounds for time – 11:42 Scaled
40 DU – 1 trip in round 1
10 Push Jerks @ 85# – all UB (barely)
10 T2B – all UB and all kipping except round 5 UB strictish
***Arms didn’t have a lot of power today!
C. 3 Rounds for Quality
Lying elbow to opp knee crunch x 20
Tuck crunch to V-up x 10
Full body stretch plank with knee crunch x 20
Actually did a superset Bench Press and Leg press for A
Leg press x10 @ 375#
I dunno, looks like u had way more in the tank than u thought… superset heavy leg press with bench for A and doing B and C!!!!
Nice work!
B). Modified to accommodate partner workout in the garage
22:03
Five rounds for time of:
500 meter row
10 DB Bench Presses (75 lb db’s)
10 Toes to Bar
2:00 rows
3 x UB + 8/2 + 6/4 bench
UB TTB
Breaking up the bench added ~2:00 minutes
A. Five rounds at 85lb
B. 9’42” – double unders were every other one. Push presses at 85lb. TTB on rings.
Good job Andrea!
Look at you working in those double unders!!! I’m very jealous
They are coming along!!! Now to link them up…
Impressive! Especially considering ring ttb.
Thanks! I only have rings and a hang board in my garage, so I rarely get to practice TTB on an actual bar. My instinct has been that TTB on rings is actually easier, bc the Kipping motion you have to do on a bar seems to happen more easily with swinging rings. I’ve always wondered if I’m cheating the move. 🤷♂️ What does everyone here think??? I also guess I’ll find out one day when I get into an actual gym and either crush, or get crushed 😂
Provided you have good shoulder mobility, I think the bar would be easier or at least faster as you can actually use it for the push/pull. Can’t say I’ve done ttb on rings too often though; have tried strict a couple times but not kipping. So, I think you will crush!