PERFORMANCE

Warm-Up.

Banded Scarecrow

Over-Under Drill

Static Hang x 3 minutes in as few sets as possible

Followed by…

Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed

Then…

Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Ground to Overheads (95/65 lbs)

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.

Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed

Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Dumbbell Power Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

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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Scott Mattox
Scott Mattox
May 27, 2020 3:33 pm

34:46
100 single
10 down up
8GTOH

Guille
Guille
May 23, 2020 7:52 pm

?. Time: 37:02….
Ten rounds
50 Double Unders
10 Down Up
8 Ketebell Power Cleans

Mike
Mike
May 23, 2020 3:08 pm

1hr
100 singles
5 navy seal burpees
8 ground to over head

Janelle Winston
Janelle Winston
May 23, 2020 2:58 pm

That was a slog!
26:17 – DU
Only tripped 2x on the DU so 8 Rds UB. Happy with that. Did C&J for the GTOH.

Anika Tipton
Anika Tipton
May 23, 2020 12:34 pm

Luke and I did Cindy:
Luke- 22
Me- 16+16
Hope everyone’s having a great weekend!

Candy Olkey
Candy Olkey
May 23, 2020 10:22 am

Short on time today
5 Rounds for time as RX – 13:13
200m Run
10 Down Ups
8 G2OH @ 65#
***I still say those down ups are way harder than burpees!! My calves were on FIRE!

Mike Slagle
Mike Slagle
May 23, 2020 12:15 pm
Reply to  Candy Olkey

Good work to you too! Enjoy the weekend!

Mike Slagle
Mike Slagle
May 23, 2020 8:26 am

Starting Memorial Day weekend with Murph (no vest)
45:34

That’s about two minutes slower than my PR last year. It felt much better overall. The difference was probably pace on squats. Volume Pull-ups have come a long way. First run was just under 8 and last around 9:30.

Candy Olkey
Candy Olkey
May 23, 2020 10:21 am
Reply to  Mike Slagle

Great work Mike! I’m hoping to do Murph on Monday. Enjoy your weekend!

patrik_s
patrik_s
May 23, 2020 12:43 am

10 rds
50 DU
10 down ups
8 hang to overhead @40 kg (cant lift from ground because hip)

22.51

Super hard for shoulders! And grip slipping from the incredibly hot and humid weather.

Candy Olkey
Candy Olkey
May 23, 2020 10:22 am
Reply to  patrik_s

Super fast Patrik!!