A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps @ 21X1

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

B.
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (55/35 lbs)
10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

ALTERNATE WORKOUT: LIMITED EQUIPMENT

Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45 Second Knee Plank Hold
Minute 3: 15 Ground to Overhead*

For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.

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 18:00, perform the following…

Against a 2-minute running clock:
25/18 Calorie Assault Bike or Row
Max reps of Jumping Air Squats in remaining time

Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following…

Against a 2-minute running clock:
20 Step Ups (35/25 lbs)
Max Calories of Assault Bike or Row in remaining time

Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 48:00, perform the following…

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds

(You choose the stretch that you feel that you need the most)

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William Ma
William Ma
March 25, 2020 5:42 pm

A. 145lbs
B. 3 rds + 3 PPs (53lb KB PP with 35lb KB in off-hand)

Janelle Winston
Janelle Winston
March 17, 2020 9:48 pm

Did yesterday’s

A. Normal Diane.
7:12 – PR is 6:20 – failed my last HSPU and had to wait to attempt again.

B.
3 x
10 v ups
12 pulse walking lunges 12 walking lunges
30 banded pulls

Luke Tipton
Luke Tipton
March 17, 2020 7:28 pm

Ani, Anja (8), River (4)
Did today’s alternate workout. Good mover.

Luke, Charles (10)
Did first part of alt. For warmup
B. 4+66 used a 24 kg kB for push press, held a 16kg on in other hand.
Super fun to workout with my boy. Keep working everyone!!!

Mike Slagle
Mike Slagle
March 17, 2020 7:39 pm
Reply to  Luke Tipton

Great work Luke! It is fun to workout with the kids. We put that into our weekly schedule now!

Mugu
Mugu
March 17, 2020 4:55 pm

A-185
B- 6+30DU not strict pull ups

Candy Olkey
Candy Olkey
March 17, 2020 12:40 pm

A. 8 Sets Tempo Bench press x 2 @ 21X1 – 120# B. AMRAP 14 min – 4 rounds + 40 DU 40 DU (1 trip each round) 10 Kipping HSPU (all broken up) 10 Strict Pull Ups (5/1/1/1/1/1 every round) ***Just like Mike I wasn’t feelin the PP after yesterday C. Travis’ Core Workout #1 2 Sets for quality Hollow Body Bounces x 80 Straight Body Ceiling Reaching Crunches x 20 Tuck Rock to Tuck Sit x 20 Hollow Body Side to Side Rocks x 20 Hand Plank Arch Hollow x 20 Limbo Twist x 20 ***I love my… Read more »

Mike Slagle
Mike Slagle
March 17, 2020 8:58 am

Tempo Bench press 6 sets of 2
205 lb

Metcon changed up a little bit after all of the push presses I did yesterday.

40 DU
20 pike pushups
10 strict pull-ups
4+8

Candy Olkey
Candy Olkey
March 17, 2020 12:41 pm
Reply to  Mike Slagle

I tried to keep up with your metcon Mike…but man you are on Fire!!

Mike Slagle
Mike Slagle
March 17, 2020 6:23 pm
Reply to  Candy Olkey

Thanks you had a great day as well! I like all of the ab accessory work you’ve been posting. I need to hop on that now that I have some more time. It’s been nice getting in the extra workout or two each week I’ve been missing the last 6 months.

Jeremy Hammock
Jeremy Hammock
March 17, 2020 8:16 am

Emom 1:30 bench x 2
205-225-245x 6 rds
Amrap 15 min
40 dbl unders
20 dp press 10×10 each side 35lb dbs
10 strict pull-ups
5 rds + 25 dbl unders
Shoulders wrecked on the pushpress from yesterday

Raphael Andrade
Raphael Andrade
March 17, 2020 4:23 am

My gym is open, so I did yesterday’s workout
A. 5 min deep squat hold and shoulder rehabilitation.
B. Warm up
C. Strict Diane
21-15-9 deadlifts and strict handstand push ups
Did it for quality, focusing on form, not for time. Took me around 9 min.
D. 18min E2MOM
6 barbell hip thrust @ 245lb
30 band pull-aparts
60 seconds parallettes L-sit hold

patrik_s
patrik_s
March 17, 2020 2:25 am

A. 90-95-100-105 kg 2 each emom
B. 7rds +10 (18 kg dbs)
Hot in singapore today…

Candy Olkey
Candy Olkey
March 17, 2020 12:42 pm
Reply to  patrik_s

Send some heat to New York Patrik!!

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