PERFORMANCE

Warm-Up.

Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position

Followed by…

Every Minute on the Minute for 4 minutes (2 sets):
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Palloff Side Steps x 4-5 each side

Followed by…

Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Then…

A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Push Presses (115/75 lbs)
30 Double-Unders

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
60 seconds of Lying Crossover Kicks
60 seconds of Alternating Scorpion Kicks
60 seconds of Cobra Stretch
60 seconds of Downward Dog Stretch
60 seconds of Lunge Stretch Each Side

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 30 minutes of:
200-400 Meter Run (1-2 minutes worth)
20 Tempo Death Marches @ 1111
20 Tempo Push-Ups @ 1111
10 Single-Leg Deadlifts Each Leg
30-60 second Handstand Hold
30-60 second Plank Hold

NO EQUIPMENT SUGGESTIONS:
Substitute Bodyweight and SLOWER tempo for all movements.

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

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

*Use the “Mind Muscle” Video Playlist for ideas!

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Rafael Barros
Rafael Barros
June 12, 2021 8:06 am

A: 120-130-140-135-140-145

2×8 115

B: 8rds +8

Mike Munsee
Mike Munsee
June 10, 2021 6:34 pm

M 50/190/6’
Worked up to #130 on the strict press for my 90%
7 rnds [email protected]#95 for the push press.

barefoot squatter
barefoot squatter
June 10, 2021 6:08 pm

A – 115×5, 125×3, 130×1, 135×3, 140×2 (failed 2nd rep), 140×1 (massive struggle for 1 even without going up in weight)
115×7, 115×5
doing this on a 20 hr fast wasn’t a good idea… couldn’t manage the 8 reps even scaled down to 75%

Logan Harris
Logan Harris
June 10, 2021 4:52 pm

A. 130-140-150-155-160-165(failed two attempts; apparently my PR might be set a little high)
B. 10 + 43 Rx

Can someone tell me what an overhead stability hold is?

Logan Harris
Logan Harris
June 11, 2021 8:48 am
Reply to  Michele Vieux

Thank you Michele! That’s what I was doing, and was wondering if I was supposed to be hanging KBs with bands or something (though I only have single KBs so that would be tough).

Eddie
Eddie
June 11, 2021 4:28 pm
Reply to  Logan Harris

Holy hell, man. I was feeling good about my 5 rounds + 5 reps. I hate you. 🤣

Logan Harris
Logan Harris
June 11, 2021 6:31 pm
Reply to  Eddie

The only score that really matters is your last one (and lots of times I don’t beat my last one), though we all know a little competition goes a long way as well.

Eddie
Eddie
June 11, 2021 7:39 pm
Reply to  Logan Harris

I’m just teasing, I’m 44 and just trying to be the best me at this point in my life. After 6 months off because a 3rd kid and renovating most of my house by myself, I’m okay with being at the back of the pack for now.

You guys give me something to chase and I’m okay with it even if I never actually catch you. 🤣 Nice work, keep crushing it. 💪🏼

Luke Tipton
Luke Tipton
June 10, 2021 8:57 am

A. Strict Press E2MOM
5×135, 3×145, 1×155, 3×160, 2×165, 1×175, 8×145, 7×145

B. 9+4

Mike Slagle
Mike Slagle
June 10, 2021 2:33 pm
Reply to  Luke Tipton

Great work Luke! Strong presses and fast metcon!

Eddie
Eddie
June 11, 2021 4:28 pm
Reply to  Luke Tipton

Nice work, man.

Al Fraser
Al Fraser
June 10, 2021 7:34 am

Back to it after a few months away and training at the local box 🇬🇧

Warmup done ✅

A. Strict press every 2 mins
[email protected] [email protected] [email protected]
[email protected] [email protected] [email protected]

B. AMRAP 15 mins
5 strict pull-ups
10 push press @52kg
30 DU’s

10+2

Good little push, came out swinging but slowed down a bit towards the end!

Jeremy Hammock
Jeremy Hammock
June 10, 2021 7:39 am
Reply to  Al Fraser

Wanted to get ten rounds but I went at an easy pace trying to have zero breaks or trip ups. Only a few trips on du
Good work!

Al Fraser
Al Fraser
June 10, 2021 7:49 am
Reply to  Michele Vieux

Thanks Michele 👍 learnt a lot over the last few months with some good coaching for my technique and being pushed by others in the metcon!

Al Fraser
Al Fraser
June 10, 2021 8:28 am
Reply to  Michele Vieux

I tell you what Michele there is no better feeling when you’re in a group of 14 or so and going toe to toe with someone 20 years younger than you and you’re red lining it and you start to see them suffer first, it definitely brought out my competitive side!!!
Technique adjustments def made things feel easier, not necessarily higher weights but need to practice better technique at a lower weight and leave ego at the door!! 👊

Mike Slagle
Mike Slagle
June 10, 2021 2:34 pm
Reply to  Al Fraser

Welcome back Al! Great work on the programming!

Al Fraser
Al Fraser
June 10, 2021 3:25 pm
Reply to  Mike Slagle

Thanks Mike 💪

Eddie
Eddie
June 11, 2021 4:29 pm
Reply to  Al Fraser

Nice work, man.

Jeremy Hammock
Jeremy Hammock
June 10, 2021 6:24 am

Strict press
5-135 3-155 1-165
5-145 3-160 1-170

15 min amrap
5 strict pull-ups
10 pushpress 115
30 du

8 rounds

Al Fraser
Al Fraser
June 10, 2021 7:37 am
Reply to  Jeremy Hammock

Solid strict press numbers Jeremy!! 💪

Jeremy Hammock
Jeremy Hammock
June 10, 2021 7:38 am
Reply to  Al Fraser

I did it standing. I know there’s some cheat in there haha
Thanks man!

Al Fraser
Al Fraser
June 10, 2021 7:50 am
Reply to  Jeremy Hammock

I hear you! There may have been the odd 1 that wasn’t 100% strict!

Jeremy Hammock
Jeremy Hammock
June 10, 2021 7:38 pm
Reply to  Michele Vieux

The heat is rough! Weight room is so humid and wet in the mornings haha

Greg
Greg
June 10, 2021 4:35 am

What does “20×2” mean for the glute bridges?

Eddie
Eddie
June 10, 2021 6:58 am
Reply to  Greg

I believe that’s 2 seconds on the descent, no pause at the bottom, explode up, and hold 2 seconds at the top.

Greg Bishop
Greg Bishop
June 10, 2021 8:25 am
Reply to  Michele Vieux

Thank you! That clarifies it. The “X” threw me off.