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 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

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 Sampson Pulses Each Leg
60 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Pigeon Pulses Each Leg
60 seconds of Alternating Pigeon Stretches
60 seconds of Downward Dog Stretch

When the running clock reaches 16:00, perform the following…

Every 2 Minutes, for 18 Minutes (3 sets of):
Station 1 – 5 Right Leg Forward Tempo Split Squats @ 3211 + 6-10 Right Leg Russian Step Ups
Station 2 – 5 Left Leg Forward Tempo Split Squats @ 3211 + 6-10 Left Leg Russian Step Ups
Station 3 – 15-20 Bent-Over Banded Reverse Flys + 15-20 second Bent-Over Banded Reverse Fly Hold

NO EQUIPMENT SUGGESTIONS:
Banded Reverse Flys – Substitute Bodyweight Bat Wings + Bat Wing Hold

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps OR Broad Jumps
20 Side Shuffles*
15 Goblet Squats OR Air Squats
Rest 30 seconds

*For the side shuffles, every 10 foot increment counts as ONE rep.

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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Janelle Winston
Janelle Winston
June 9, 2021 11:03 pm

At home without the squat rack so just B.

10 cals AB
13 FS
5 DP – 25# dbs. (35’s felt too heavy and 25’s felt light oh well.)

1:30, 1:25, 1:24, 126, 1:25

Finished with a 30 min walk in the sunshine.

Logan Harris
Logan Harris
June 9, 2021 5:33 pm

A. 275-325-365-325-325-325
B. 3 rounds with Echo bike and 50# DBs:
Bike: 19,15,15
FS: 13,13,13
DP: 5,4,4
Three rounds is all I had today folks – mental failure. I will be back, and just knowing I plan to post here helps me push through on a lot of days, so thank you!

barefoot squatter
barefoot squatter
June 9, 2021 7:02 pm
Reply to  Logan Harris

yo that is INSANE

Eddie
Eddie
June 10, 2021 7:18 pm
Reply to  Logan Harris

Nice work. I don’t feel too bad for wanting to die. 19 cals in :30 left me pretty smoked. I had to switch to 5RFT.

Anika Tipton
Anika Tipton
June 9, 2021 1:14 pm

A. 5×155#/3×175/1×200/6×185/6×185/6×185
B. Done with echo bike and 35# dbs:
Bike -11 cals
Db fs- 10
Devil’s press- 4

Last edited 11 days ago by Anika Tipton
Logan Harris
Logan Harris
June 9, 2021 5:35 pm
Reply to  Anika Tipton

Nice work girl!

Anika Tipton
Anika Tipton
June 10, 2021 9:04 am
Reply to  Michele Vieux

We like it! It adds much suffering to our daily workouts!

Jeremy Hammock
Jeremy Hammock
June 9, 2021 11:36 am

Back squat
5-245
3-395
1-335
6-295
6-300
6-300

Only had time for a quick hitter
30 on 30 off for 6 min
40lb front squats 24-18-20
Alt db devil press 8-8-8

barefoot squatter
barefoot squatter
June 9, 2021 11:15 am

A:
230×5
265×3
300×1
265×6 for the 3 sets
B:
no metcons on squat days to prevent quad cramps, tho the cramping was still absurd Fri… hopefully not today

Logan Harris
Logan Harris
June 9, 2021 5:36 pm

I hear ya on the squats; for me I have to do cardio or something after or I will cramp up or be a lot more sore.

Candy Olkey
Candy Olkey
June 9, 2021 10:45 am

A. Back Squat – based off 190#
135×5, 155×3, 175×1, 155×6, 155×6, 155×6

B.
AB – 7 cal
DB Front Squat @ 30# DBs – 13
DB Devils Press @ 30# DBs – 4
Round times – 2:00 / 2:05 / 2:05 / 2:15 / 2:15

barefoot squatter
barefoot squatter
June 9, 2021 11:17 am
Reply to  Candy Olkey

blazed it!!!

Logan Harris
Logan Harris
June 9, 2021 5:36 pm
Reply to  Candy Olkey

Nice work Candy!

Mike Slagle
Mike Slagle
June 9, 2021 8:14 am

A. Up to 315.
275x 5, 5, 4

B. 12 cals
11 fs done with 44 lb kb
3 devil press with 44 lb kb

I’m spent and will enjoy my rest day tomorrow! Go attack it!

Candy Olkey
Candy Olkey
June 9, 2021 10:43 am
Reply to  Mike Slagle

Great work Mike…12 AB cals in 30s is no joke!

barefoot squatter
barefoot squatter
June 9, 2021 11:16 am
Reply to  Mike Slagle

fantastic work, that leg burn must’ve been unreal

Mike Slagle
Mike Slagle
June 9, 2021 1:40 pm

My legs felt alright after the workout. I don’t think I’ll be saying the same thing tomorrow though. Great work getting to 6 reps in all of your sets.

barefoot squatter
barefoot squatter
June 9, 2021 7:01 pm
Reply to  Mike Slagle

Thanks, but I don’t think I’ll be glad I got those reps in tomorrow haha

Logan Harris
Logan Harris
June 9, 2021 5:37 pm
Reply to  Mike Slagle

Well done, and rest day earned for sure!

Eddie
Eddie
June 8, 2021 8:05 pm

Any recommend weights on DB front squats or Devil’s Press? Not sure what a good weight is on those. Thanks.

Mike Slagle
Mike Slagle
June 9, 2021 5:28 am
Reply to  Eddie

Since there isn’t one listed, you can choose. I only have 1 pair in my garage 44 lb kb so I’ll use that. That’s probably a good choice for me anyway since I can work through 30 seconds at max capacity, but I’ll begin to feel it in the EMOM. I would suspect if they gave at Rx weight it might be 55 lb dumbbells. Does that help?

Eddie
Eddie
June 9, 2021 5:57 am
Reply to  Mike Slagle

Yes, thanks. You doing 44# for Devils Press too? I think I’ve only done them once before so not sure what I can handle on them.

Mike Slagle
Mike Slagle
June 9, 2021 7:45 am
Reply to  Eddie

Yeah I will. You certainly don’t have to use the same weight. I’d be more cautious with a newer movement.

Eddie
Eddie
June 10, 2021 9:20 am
Reply to  Eddie

A. Squat up to 225#x5. Didn’t feel great.
B. Airdyne 19 cals (overdid it, blew myself out and had to take a rest before FS), 12 Squats at 45# DB’s, 5 Devil Presses at 40# DBs.

Overcooked my number on Airdyne and couldn’t keep rounds under 3:00 so just changed into 5 RFT but clock wasn’t programmed. Oh well. Finished it.

Last edited 10 days ago by Eddie Yurus