PERFORMANCE
Warm-Up.
Thoracic Iso Holds
Followed by…
Every Minute on the Minute 6 minutes (3 sets):
Even – 3-5 Perfect Parallette Shoot-Throughs
Odd – Banded Romanian Deadlifts x 20-30
Followed by…
Every Minute on the Minute 6 minutes (3 sets):
Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)
Odd – 3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching focus on a perfect landing more than height/distance – flat foot + soft knee)
Then…
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 500/400 Meter Row
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest
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…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
Immediately followed by…
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
Immediately followed by…
Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold
When the running clock reaches 20:00, perform the following:
Four rounds for time of:
40/30 Calorie Bike or Row OR 400 meter Run
Followed by…
Two rounds of:
3 Devils Press
6 Strict Pull Ups OR Bent Over Rows
9 Dumbbell Thrusters
TIME CAP = 22 Minutes
*One round consists of the bike or row PLUS two rounds of the 3/6/9. Therefore, you will complete 4 bike/row/run, and 8 rounds of the 3/6/9.
When the running clock reaches 45:00, perform the following:
Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
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.
4x 8:00 of
400m run
16 burpee box overs
8 PCl 135#
400m run
5:30 – 5:36 – 6:06 – 5:46
I did not do well on this one. Couldn’t keep my heart rate down.
Did yesterday’s with some run conditioning after on my running app plan
Training 6/19
Snatch Technique
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat
95# x 7 sets, 105# the last 3 focusing on speed/power
Subbed 500m row for 400m run
PC’s at 165#
Round 1: 25/10
Round 2: 20/10
Round 3: 20/10
Round 4: 17/10 (couldn’t bring myself to attempt a double with :05 seconds left)
3:00 mile time trial
780m
Nice work today!!
Thanks Nichole! That was a fun one and I like a push!
E2MOM 30
1 – 400m run (1:34, 1:31, 1:32)
2 – 10 renegade rows (:56, :56, :54)
3 – 500m row (1:45, 1:50, 1:53)
4 – 15 burpee box over 24″ (1:02, :56, :56)
5 – 60s front leaning rest
Tough! But everything held together except the row.
Great job! The renegade rows were the hardest for me!
A. E2M for 30 min
400m Run – 2:00 / 2;05 / 2:13
10 DB Renegade Rows @ 35# DBs – about 90s each round
400m Row – 1;44 / 1:47 / 1;48
15 BBJO – about 90s each round
60s Front Leaning Rest
***Nice tough sweaty one!!
B. 3 Sets for quality
5 Dragon Flags
10 Candlesticks
15 Tuck Crunches
20 Alt Limbo Twist
25 Standing Knee to Opp Elbow (each leg)
30s Stretch Body Rev Plank
Def a sweaty one!
No equip
1,2,3 Done.
4. 3 rds + 7.
5. Done + Did ab work
Warmup done Every 2 mins x 3 1000m grind 10 KB renegade rows @12kg 1000m grind 15 box burpee jump overs 60 secs front leaning rest 1.50, 1.42, 1.43 1.20, 1.15, 1.12 1.45, 1.50, 1.41 1.15, 1.16, 1.25 Subbed in 1000m on hand bike for row and run as I don’t have a rowing machine and it was raining hard this morning, on average it’s about the same time as my 500m row and 400m run. This one felt fine until the last set of burpees and then it started to get a bit tough to finish in a respectable… Read more »
Great job!!