PERFORMANCE

Warm-Up.

Hip CARs x 2 minutes of work each side

Followed by…

One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Followed by…

Three sets of:
10 Calorie Assault Bike
Duck Walk x 25′
Bear Crawl x 25′

Then…

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
6 Strict Handstand Push-Ups

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 seconds of Run/Bike/Row/Jog in Place
60 seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 seconds of Pigeon Pulses Each Side
45 seconds of Right Arm Extended Side Plank
45 seconds of Left Arm Extended Side Plank
30 seconds of Plank Kick Throughs with Hand Tap

When the running clock reaches 15:00, perform the following…

Four sets of:
4-6 Tempo Dumbbell or Kettlebell Front Squats @ 3131
Immediately followed by…
30 seconds Max Reps Dumbbell or Kettlebell Front Squats (NO TEMPO)
Rest 60 seconds
6-8 Tempo Strict Pronated Grip Pull-ups @ 31X1
Rest 1-2 minutes between sets

*This is the final progression of this current “strength” cycle.

When the running clock reaches 38:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
30 Kettlebell Sumo Deadlifts
20 Dumbbell Overhead Triceps Extensions
10 Dumbbell Hammer Curls

At the completion of the 6 minutes, rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Sumo Deadlifts
10 Dumbbell Overhead Triceps Extensions
5 Dumbbell Hammer Curls

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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Viv
Viv
June 8, 2021 12:51 pm

A. Back Squats
170-195-215-180-180-180#

B. Done as 3 rounds for time
Substituted with kipping pull-ups and kipping handstand push-ups

20:30 total time

6:42, 6:48, 7:00

Mike Slagle
Mike Slagle
June 5, 2021 7:50 am

A. Tempo bench press
20×1 x 10 reps
Strict ring dips x 6 reps
Strict T2B 30×1 x 8 reps

B. Travis’s core workout 13

Chris Capozzi
Chris Capozzi
June 5, 2021 7:47 am

15 min AMRAP

20 Calorie Row
15 Bar-Facing Burpees
12 Front Squats (115 lbs)
9 Strict Pull-Ups
6 Strict Handstand Push-Ups

2 rounds and 35 of 62 reps

Broke FS into 6/6 and 8/4

Chris Capozzi
Chris Capozzi
June 4, 2021 5:46 pm

Back Squat E3MOM
5×155
3×180
1×205
8×180
8×180
8×180

Logan Harris
Logan Harris
June 4, 2021 5:04 pm

A. 280-325-365-315-315-315
B. 3:30, 3:55, 4:40 Rx
Writing you from an absolute puddle on the floor. I will get up, just don’t know when…

Barefoot Squatter
Barefoot Squatter
June 5, 2021 6:32 am
Reply to  Logan Harris

omg

Candy Olkey
Candy Olkey
June 5, 2021 9:26 am
Reply to  Logan Harris

Who are you? Holy Hell…outstanding Logan!!

Eddie
Eddie
June 8, 2021 5:35 am
Reply to  Logan Harris

Holy hell that’s fast. I had to turn it into 3 RFT because I couldn’t finish under 5:00. 😬

Janelle Winston
Janelle Winston
June 4, 2021 2:47 pm

Up at work today, so ran 4 miles in about 32:30. TIGHT calves for sure. I have decided I need to work on running more. I am getting slower and slower. I used to be able to keep 7:00 – 7:30 per mile pace, but alas, not any more.

Anika Tipton
Anika Tipton
June 4, 2021 2:15 pm

A. 5×155#/3×175/1×200/6×175/8×175/8×175
B. Never got through a whole round in the 5 mins. Made it to 8 pull-ups/8 pull-ups/ 5 pull-ups. My legs were complete jello after the back squats in A! 😂 Have a great weekend everybody!

Mike Slagle
Mike Slagle
June 4, 2021 1:51 pm

A. Up to 305 sets done at 255. I never got to 8 only 7, 6, 6.

B. Cals done on rower
I never finished a round. HSPU: 3, 3, 1 at the end of the timer.

C. Travis’s core workout 9

Anika Tipton
Anika Tipton
June 4, 2021 2:20 pm
Reply to  Mike Slagle

Way to go for the core workout after all that. I’m simply trying to muster up the energy to walk up the stairs and go back inside 😂 Impressive!

barefoot squatter
barefoot squatter
June 4, 2021 1:19 pm

A:
230×5
265×3
300×1
255×8 for the 3 sets – last 3 reps involved lotta muscle headed screaming… this will hurt this wknd

B:
no metcons on squat days anymore to prevent quad cramps

Have a great wknd everyone

Candy Olkey
Candy Olkey
June 4, 2021 10:00 am

A. Back Squat – based off 190# 135×5, 155×3, 175×1, 150×8, 150×8, 150×8 **5# heavier each set than last week – 7&8 on the last set were a struggle..need more abdominal work!! B. 3 Rounds for times 15 Cal AB – 1:12 / 1:44 / 1:50 15 BFB – all UB 12 Front Squats @ 95# – 6/6 9 Strict Pull Ups – 4/3/2 6 kipping HSPU – first round all broken up then UB rounds 2&3. Round times – 7:50 / 7:25 / 7:10 (came out way to hot on the AB first round) C. 3 Rounds for quality… Read more »

barefoot squatter
barefoot squatter
June 4, 2021 1:38 pm
Reply to  Candy Olkey

nice work, way to get at it – and your 3 rounds for quality every day are killing it!!!

Anika Tipton
Anika Tipton
June 4, 2021 2:21 pm
Reply to  Candy Olkey

Way to complete the full rounds Candy! I thought about doing the same, but was happy to be saved by the timer today. Great job!

Luke Tipton
Luke Tipton
June 4, 2021 7:31 am

A. Back Squat E2:30OM
5×225
3×265
1×295
8×255
8×260
8×265

B. 4:15, 4:40, 5:27
Good workout. Happy Friday!

Candy Olkey
Candy Olkey
June 4, 2021 10:01 am
Reply to  Luke Tipton

Outstanding work on that Metcon Luke…no way I was making the 5 min round plan!

barefoot squatter
barefoot squatter
June 4, 2021 1:37 pm
Reply to  Luke Tipton

wow!!!