PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)
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…
Three sets of:
60 second Run/Bike/Row
30 second Bottom of Squat Hold
30 seconds of Russian Baby Makers
60 seconds of Inchworms without the Push-Up
Immediately followed by…
Two rounds, not for time, of:
20 Alternating Cossack Squats (10 Each Side)
5 Divebomber Push-Ups
20 Alternating Object Taps from Push-Up Plank Hold
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1:15-18/10-12 Calorie Bike or Row OR 150 Meter Run
Station 2: 15 Dumbbell Deadlifts + 10 Dumbbell Hang Cleans + 5 Dumbbell Thrusters
Station 3: Rest
Station 4: Max reps Burpees
Station 5: Rest
NO EQUIPMENT OPTIONS:
Station 2 – Substitute 15 Ground to Sky Reaches + 10 Jumping Air Squats + 5 Burpee Jump Backs
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
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @20×2 kg(Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @20×2 kg (Right Leg)
Station 3 – Barbell Hip Thrusts x 15 reps @ 20kg
Station 4 – Reverse Snow Angels x 20 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
3 strict pull ups
6 Hang Power Cleans 25kg
12 Alternating Reverse Lunges 25kg
8 rounds
A. Short on time so only did one set of the DL.
B. 6 + 10
BMU with a band to train myself not to chicken wing. Limited success.
This was all grip for me. the last BMU in the 7th round took me a while even with bands. And I almost lost the DB in the HPC a couple times.
Ouch. Hard one.
A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
Set 1 – 8 reps @ 225
Set 2 – 6 reps @ 265
Set 3 – 4 reps @ 305
Set 4 – 2 reps @ 345
*Set 5 – 1 rep @ 350
*Set 6 – 1 rep @ 350
*Set 7 – 1 rep @ 350
*Set 8 – 1 rep @ 350
*all the weight we have
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
8+7
A. Done with 50# DBs, 275# BB, 2.5# snow angels
B. 6 rounds with ring MU and 50# DBs.
Real slow/steady pace today and focused on movement quality – not feeling great this week and glad to move/that I did it.
Feel better. Good job just loving. Slow and steady is better than not at all
Did that first 18 min thing w/ a 70# KB
Did the 12 min amrap with
3 strict C2B pull ups
6 tricep pull down
6 L, 6 R hang cleans with 65#
And lunges body weight
7 rounds I think
And 15 min treadmill. 1.75 miles.
Short on time today:
Three sets all at tempo 30×1
RDL 255×6
Barbell hip thrusts 305×6
Bench press 165×4
A. ✅ 65# on deadlifts, 15 kb swings with 24kg per round instead of bb hip thrusts.
B. 7+1- BMUs done with a band.
12 min amrap
3 burpee strict pull-ups
6 db hang clean 40s
12 front rack alt reverse lunges 40s
8+5
Unbroken reps though out