PERFORMANCE
Warm-Up.
Followed by…
Followed by…
Three sets (w/ empty barbell or PVC):
Overhead Squat x 5 reps (use a progressively narrower grip for every set)
Rest 15 seconds
Press from Behind the Neck x 5 (press from front if BTN is not possible)
Rest 15 seconds
Jumping Squats x 5 (barbell on back)
Rest 30-45 seconds
Then…
Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 15/10 Calories of Rowing
Station 2 – 10 Overhead Squats (135/95 lbs)
Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)
Station 4 – Rest
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…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds
*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1 – 15/10 Calorie Bike or Row
Station 2 – 10-15 Bilateral Bent-Over Rows
Station 3 – 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 – Rest
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds
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.
Warmup done 15 call row every set 95lb ohs 68 total BBJO all sets of 10 then 8 on last round I have the worst problem over head squatting. My hip and ankle mobility are bad. I’m slew footed and my feet have to point outward when I squat. I feel my hips don’t properly move when I squat either. My right side is always a different angle than my left. I’ve had some si joint issues in the past as well. I try to do the warmups and some of them I can’t even function like the videos. Any… Read more »
Subbed 75# on the ohs- this was a sh#% show as it was, didn’t need to put another 20# on the bar! ? Was just one of those days where I couldn’t get everything in the right position.
bbjos- 10/9/9/9/9/8/10
EMOM
1. 10 cal row
2. 8 OHS 95# (felt very heavy today)
3. Burpee BJO max effort
4. Rest
Burpee box jump overs
8, 8, 8, 6, 6, 6, 6
Cash out:
5 moderate sled push
Holy Vegas Heat Wave.
115° in The garage.
Warm up done.
Done with empty barbell
Everything was RX except for OHS (105 for 3 rounds, 95 for the rest)
Burpees went
10,10,10,5,6,7,7
BBJO 12/10/11/9/9/10
That was painful. Not very confident with heavy (for me) OHS.
Decided to do the weight RX for however many reps I could do UB.
All rows were 28-29 sec.
OHS – 8, 10, 8, 8, 9, 9, 9
BBJO- 11, 11, 10, 10, 11, 11, 11
Great work Janelle! Super consistent all the way through.
No equip
1. Done
2. Minute1: front leaning rest for 45 secs
Minute2: 20 bilat BOR
Minute3: 8 strict hspu
Min4: rest
3. Done
Did yesterday:
A.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%
275, 295, 315, 315, 315, 315
B.
Every 7 minutes, for 21 minutes (3 sets) for times:
25 Airdyne Cals
100-ft Walking Lunges w/Farmer’s Hold (50# DBs)
2:18, 2:19, 2:26 (got super grippy there at the end)
Incredible work Nathan! You crushed it.
Fast time!
This one looked good on paper…but man I really struggled with it…never looked forward to rowing so much in my life.
7 Rounds
10 Call Row – 38s/41/42/42/44/43/43
10 OHS @ 85#
Max BBJO – 11/10/10/9/9/9/10
***Will be at the lake rest of the week, so going to do some low impact /recovery work.
Have a great week everyone!
good plan on the low-impact recovery work…try swimming and relaxing some!
Great work! Enjoy the time at the lake. That sounds amazing!
Great job Candy. This was brutal for me too! Have fun at the lake!
Have a great time! I heard that floating on a raft with a frosty drink is good, low-impact recovery work.
Really good and consistent job!
A. 7 sets
15 cal rowing
10 OHS 40 kg (used a weight I can manage well)
Burpees 13-15
Sweaty and a nice Intervall, really enjoyed it.
Great workout today! It was good to work on OHS. I scaled that to 115. I did the first 6 sets UB, and I couldn’t get a rep on the last set. My shoulders were fried. I was fresh for the last round of BBJO though.
BBJO: 12, 10, 9, 11, 11, 8, 13
Travis’s ab workout 5
Nice job Mike!
A. 7 sets
15 cals hand bike
61kg OHS
Max burpee box jump overs
10, 11, 11, 11, 11, 11, 11
Nice to do some OHS with a decent weight, last few rounds actually felt better than first few as felt more comfortable with the weight.
B. Travis core workout #6
Secret #6!
Sshh, first rule never talk about #6
Strong on the ohs!
Thanks Patrik, never really tried them that heavy so was good to do!
A. 4 rds
15 cal row
10 overhead Bulgarian split squat @40 kg
Bbjo (12 every round).
Instead of last 3 rds, a bit too painful for hip, did: 5 min jumping jacks, 5 min assault bike, 5 min row