PERFORMANCE

Warm-Up.

3 minutes of Assault Bike w/ Nasal Breathing Only

Followed by…

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups (or Ring Rows)

Followed by…

2 Rounds:
10 Lunges + 2-3 Wall Climbs

Followed by…

With empty bar:
10 Strict Press + 10 Back Squats
Rest 15 seconds
5 Muscle Snatch + 5 Overhead Squat
Rest 15 seconds
5 Power Snatch + 5 Overhead Squat
Rest 15 seconds
5 Squat Snatch + 5 Snatch Balances

Then…

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Beast-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

Dumbbell Beast-Makers = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to Overhead

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
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds

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 running clock reaches 20:00, perform the following:

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Contralateral V-Ups
Station 2 – 10-15 Double Dumbbell or Kettlebell Snatches
Station 3 – Max Calories Bike/Row
Station 4 – Rest

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Weighted Hip Bridges
10-15 Single-Arm Dumbbell or Kettlebell Bench Press per arm
Rest as needed

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.

 

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Logan Harris
Logan Harris
June 25, 2020 5:07 pm

A. Up to 155# for 2
B. 5 + 1 (135#bb)

Rafael Barros
Rafael Barros
June 25, 2020 1:52 pm

Wod: 4 rounds + 10 reps

Danny Lizano
Danny Lizano
June 25, 2020 5:20 am

A) 105/115/125/135/140/140
B) 5 sets exactly (Man Makers killed me)

Janelle Winston
Janelle Winston
June 24, 2020 4:46 pm

Well the last couple of days have been a total shit show.
Unexpected rest day yesterday because of work and I was walking into the gym with my daughter, and she tripped and fell against some unistrut and gashed her face. An hour later, was able to do Diane.
Not strict. No time for anything else. Life.

7:04

Mike Slagle
Mike Slagle
June 24, 2020 6:28 pm

So sorry to hear that. I hope your daughter heals up quickly. I’m glad you got some work in after a couple of hard days.

JT
JT
June 24, 2020 4:13 pm

A: up to a 155 double
B. 2.5 mile run
20:29
Tried a few rounds of the AMRAP and knew it wasn’t in the cards today.

Mugu
Mugu
June 24, 2020 1:09 pm

It’s my birthday. Get at you guys tomorrow.

Jeremy Hammock
Jeremy Hammock
June 24, 2020 2:29 pm
Reply to  Mugu

Happy bday!

Janelle Winston
Janelle Winston
June 24, 2020 4:47 pm
Reply to  Mugu

Happy birthday!

Mike Slagle
Mike Slagle
June 24, 2020 6:29 pm
Reply to  Mugu

Happy birthday!

Mugu
Mugu
June 24, 2020 9:31 pm
Reply to  Mike Slagle

thank you all. God bless

Jeremy Hammock
Jeremy Hammock
June 24, 2020 6:28 am

3 min row

3 rds for time 15 as 10 pushups 5 spu
2:46

Bar only
10sp 10 bs rest 15 sec
5ms 5ohs rest 15 sec
5ps 5ohs rest 15 sec
5ss 5ohs

Emom 2 min strict press
5-125 3-145 3-165 2-175 2-185

Amrap 12 min
3 man makers (push-up row, push-up row, cluster) 40lb dbs
6 spu
9 burpees

6 rounds exactly

Man makers were the hardest. Gassed me for pull-ups. All man makes unbroken. Had to break them up in 3-3
All burpees unbroked

Nichole
Nichole
June 24, 2020 7:54 am
Reply to  Jeremy Hammock

Great work Jeremy!

Jeremy Hammock
Jeremy Hammock
June 24, 2020 7:55 am
Reply to  Nichole

Thank you!

Al F
Al F
June 24, 2020 5:13 am

Warmup done A. Strict press every 2 mins 5x50kg 3×55 2×60 2×60 2×65 2×65 B. AMRAP 12 mins 3 KB beast makers 6 pull-ups 9 burpees 5rds + 3 Had to do the beast makers with a 24kg KB and then pass it across my chest to do the row part. Then switched to 50kg BB to do the DL and HSQ to OH. The beast makers feel like they take the most time here and even by the end the 50kg DL was feeling heavy! I was certainly a sweaty mess by the end of it! C. Travis core… Read more »

Nichole
Nichole
June 24, 2020 7:54 am
Reply to  Al F

Very nice Al!

Al F
Al F
June 24, 2020 9:39 am
Reply to  Nichole

Thanks 👊

Mike Slagle
Mike Slagle
June 24, 2020 6:29 pm
Reply to  Al F

Well done! I’m looking forward to hitting this tomorrow.