PERFORMANCE

Warm-Up.

Full Spinal Warm-Up

Followed by…

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses

Rest 2 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses

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…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Double Unders
12 Dumbbell Lunges
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press

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

10 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 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
10 Dumbbell Front Squats
100 Foot Farmers Carry
10 Dumbbell Front Squats
100-Foot Single-Arm Overhead Carry (50 feet each arm)

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

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

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Janelle Winston
Janelle Winston
June 28, 2020 12:56 pm

Did my own mix
Worked on Jerks from blocks and worked up to 145. I feel like Sat need to be Jerk days.

Then I did B from the 24th.
3 beast makers
6 Strict pull ups
9 burpees

RX 5 +5

Candy Olkey
Candy Olkey
June 27, 2020 10:10 am

June 24 WOD Outstanding WU!!!! A. Strict Press (based off 87#) 60#x5, 65×3, 70×2, 75×2, 77×2, 78.5×2, 80×2 ***did an extra set because I wanted to get to 80#, but needed to use the mind over matter approach with the fractional plates to get there. Whatever works! B. AMRAP 12 min – RX – 4 rounds + 16 reps 3 DB Beast makers – UB but super slow 6 strict pull ups – 3/3, 3/3, 3/3, 2/2/2, 2/2/2 9 Burpees – UB with jump jack at the top of each ***not sure I did the Beast Makers to standard…my hang… Read more »

Mike Slagle
Mike Slagle
June 27, 2020 11:22 am
Reply to  Candy Olkey

Nice work going an extra heavy set on the presses. Isn’t it funny the games you need to play with your mind sometimes?!? That metcon was tough and I like the creativity with the ab work too!

Gerd
Gerd
June 27, 2020 12:49 pm
Reply to  Candy Olkey

Solid workout and really solid press ramp. Nice work.

Kevin Hill
Kevin Hill
June 27, 2020 10:05 am

Subbed in bike cals and used 40lb DBs.
A. 4rds + 10cals
B. 5rds + 9cals
C. 4rds + 15cals

Definitely going to feel this one in the morning. Those devil presses tho!!!!!!!

Mike Slagle
Mike Slagle
June 27, 2020 8:20 am

Yesterday’s workout
Back squats
2 reps
255, 265, 275, 285, 285
This started off harder than it should have been. I braced my core better 3-5, and that made all the difference.

Little Giza
Done with strict pull-ups
11:22
Pull-ups: 13/3/3/2/2/2 and 10/3/singles
WB: 20/16/14 and 15/13/11/11

Gerd
Gerd
June 27, 2020 8:54 am
Reply to  Mike Slagle

Good one. Keep up man!

Candy Olkey
Candy Olkey
June 27, 2020 9:59 am
Reply to  Mike Slagle

Little Giza with all strict pull ups is NO JOKE..well done!!

Hunter
Hunter
June 27, 2020 2:37 pm
Reply to  Mike Slagle

Good work Mike! Way to make adjustments mid workout!

Gerd
Gerd
June 27, 2020 4:40 am

Workout of the Da(d) y
7 hours for quality with the Kids at the Pool….. Don’t know if this count as a metcon but it feels like one😁.
Stay safe and have fun, a lot of fun…. Life is to short to haven’t.

Mike Slagle
Mike Slagle
June 27, 2020 6:12 am
Reply to  Gerd

Love it! I hope the storms stay away so I can do the same thing.

Gerd
Gerd
June 27, 2020 6:24 am
Reply to  Mike Slagle

I am with you!

Hunter
Hunter
June 27, 2020 8:16 am
Reply to  Gerd

Great job! So true!

Gerd
Gerd
June 27, 2020 8:55 am
Reply to  Hunter

Yes this 3 lill fellows are the best in my life.

Hunter
Hunter
June 27, 2020 4:12 am

With 40# DB’s Invictus 6/27 Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses 4 + 200m run + 12 DL + 9 HPC Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 5 Dumbbell Devil’s Presses 5 + 50m run Rest 2 minutes, and when the running clock reaches 20:00… Complete as many… Read more »

Gerd
Gerd
June 27, 2020 4:37 am
Reply to  Hunter

Great work. Keep it up.

Mike Slagle
Mike Slagle
June 27, 2020 6:16 am
Reply to  Hunter

Excellent day Hunter! Looks like a fun one.