PERFORMANCE

Warm-Up.

Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position (use CrossOver Symmetry if you have one)
Pec Activation x 60-90 seconds

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

Then…

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%

Compare results to October 22, 2019.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to October 22, 2019. If you haven’t done it before…can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

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. Click here for the full workout briefing.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second

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…

Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
200-Foot Shuttle Run

Rest 2 minutes, and then…

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

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

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

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Luke TiptonTheLonghornAnika Tiptonpatrik_sSofronio Herradura Recent comment authors
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Luke Tipton
Member
Luke Tipton

A. Strict press (no bench) E2MOM
5×135, 3×150, 1×160, 3×165, 2×170(1,x)
Rest 2’, then
1×175
Rest 3’, then
1×190(x)
Didn’t have it today

B. Desire
52 @ 6100’

C. Done

TheLonghorn
Member
TheLonghorn

That puts my 52 @ 100’ to shame 🤣 great work

Luke Tipton
Member
Luke Tipton

Ha! BBJO’s are a bitch at any elevation. Good to hear from you Longhorn. Hope you and your family are well.

Anika Tipton
Member
Anika Tipton

A. Strict press because I don’t have a bench:
75#x5/85×3/95×1/95×3/100×2
Then 105×1/110×1
B. Did this one with my daughter:
Mom- 44 – got 51 in October. The gym where Luke and I worked out before all this is about 2000’ lower in elevation than our house, so that’s my excuse 😂
Anja- 83 – She subbed a mix of box jump overs and step overs
C. Done! Hollow holds hurt!

Mugu
Guest
Mugu

Warm up EMOM

A- [email protected],[email protected],[email protected],[email protected],[email protected]

B- 5 min amrap 50. First time.

C- done

TheLonghorn
Member
TheLonghorn

Cherry picked this one as I destroyed my legs yesterday with squats and sled work.

A. 270#, matches last time
B. 52, got 56 last June so 🤷🏼‍♂️
C.did 6 sets of DB row up to 110# DB
D. Light 1-mile run to test out my new Apple Watch

Mike Slagle
Member
Mike Slagle

A. up to 227.5 which is the heaviest for the last year or so. I had to put the 1.25 lb plates for the final rep!

B. 46 I started off to hot and had to hold on.

Sofronio Herradura
Guest
Sofronio Herradura

B. 4reps
C: X8 ring rows, x12 reverse snow angels, 40 sec hold

At home workout: 8min amrarap 6 rounds 10 strict pull up , 200ft run, 5 burpee, used bands the last round n half

8min amrarap 10 burpee, 5 kb rows 35#, 200 ft run.. 4 rounds

Sofronio Herradura
Guest
Sofronio Herradura

B: I meant 41 reps

Candy Olkey
Member
Candy Olkey

Love this bench WU!
A. Bench based off 150#
110#x5, 120×3, 130×1, 130×3, 135×2, 142.5×1, 145(f), 135×1
***These felt super heavy today!
B. Desire – 51 reps (4 more than in October, but 6 less than my PR)
C. E2M for 12 min
Supine Ring Rows x 10 @ 2111 (feet on box)
Rev Snow Angels x 12 @ 3030
Hollow Hold x 60s
***Am I the only one that thinks RSA are tough at that tempo without weight?
D. Walking Lunges – 400m (432 steps – if I counted right) – 18:20 with nasal breathing only
***No rest, just slow and steady!

Alex Hey
Member
Alex Hey

A1. Bench press up to 110 kg. Not a PR. Felt heavy today.

A2. E2M x3
Tempo push ups x15 @2111
Farmers carry + OH carry 60 m 32+17,5 kg
Strict ttb x10

B. Amrap 5 min
Did burpees only. Slow and steady. 57 reps

C. Done

Candy Olkey
Member
Candy Olkey

Great Job Alex…I thought bench felt really heavy today also.

Joshua White
Member
Joshua White

A: 255 double.
B: 61
C. #Funzies

al fraser
Member
al fraser

Warmup done

A. Worked up to 106kg, still a way to go!

B. 60
Never done this one so got a benchmark for next time. Fair play if anyone gets near to 80!!

C. Travis’ core workout #13

patrik_s
Member
patrik_s

80 would be insanely fast. If I pushed much harder, I may get 5 more reps in. And would still be way off

patrik_s
Member
patrik_s

A. Up to 115 kg (6 kg short of pr)
B. 62
5 more than last time. As horrible as ever.
In the am
5 x 20 ab calories
400 m run
Easy tempo 17.40

Hunter Maynard
Member
Hunter Maynard

At work all night again with my 40# DB. I’ll definitely do the bench stuff tomorrow as I’m weak and need it. Here’s my @ work workout… All done with 40# DB: Alternating walking lunges x 20/leg down long hallway Into… 6 flights of steps going up… 10 hang squat clean thrusters per landing (alternating between right and left arm each landing- so 30 HSCT per arm) 3 sets: 5 single arm overhead DB press 8 DB lunges/leg 8-10 DB good mornings Warmup: 3 rounds: 1 minute march in place 20 Alt step back lunges 30 sec DB overhead hold/arm… Read more »

Hunter Maynard
Member
Hunter Maynard

Just finished bench press and worked up to 195#, my wife did spot me a little. But, that ties my lifetime PB and is heaviest I’ve benched in probably 18 months!!!