PERFORMANCE

Warm-Up.

Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds

Then…

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Compare results to August 19, 2020.

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

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.

When the clock starts, perform…

Two sets of:
45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 seconds of Ground to Sky Reaches
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds

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 15:00, perform the following…

Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of:
Station 1: 20 seconds of Rowing, Bike Erg or Assault Bike
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows

 

When the running clock reaches 20:00, perform the following…

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM

When the running clock reaches 42:00, perform the following…

Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps

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.

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Kyle Heeter
Kyle Heeter
November 23, 2020 2:18 pm

soooo bad.

10:02
4:00 row ( broken monitor)
50 thrusters
30 strict pullups

25# bulgarians

Mike Slagle
Mike Slagle
November 19, 2020 11:39 am

Jackie: 7:58 35 second PR
Row: 3:48
Thrusters 40/10
Strict pull-ups 13/7/4/2/2/2

Gerd
Gerd
November 19, 2020 10:49 am

Done Jakie the first time due the lake of a rower I sub it for sumo deadlift high pull as written on CFHQ.

Modified “Jakie”
100 sumo deadlift high pull 24Kg KB
50 thrusters 24Kg KB (sub for the Barbell 😱)
30 ring pull up (no pull up bar)

I guse it is nothing near the originalJJakie but was a hell of a fun

Time 15:41

Splitsquat done with 24Kg plus 18Kg for all sets with weight.

Alice
Alice
November 19, 2020 8:26 pm
Reply to  Gerd

Gerd, thank you! I also don’t have a rower or PU bar so did your subs.

100 Sumo DLHP 33lb Bar
50 BB Thrusters 33lb
30 seated pull ups to my racked BB
– 11.55 of fun!!

B. Done with 25lb DB. Legs cramped like nobody’s business by rep 10 unweighted!

Fun workout. Enjoyed today 👏💪

Gerd
Gerd
November 19, 2020 9:33 pm
Reply to  Alice

That’s fine and a great Time. SDLHP took more time then row, unfortunately.

Logan Harris
Logan Harris
November 19, 2020 4:32 am

7:47 Rx

Luke Tipton
Luke Tipton
November 18, 2020 6:36 pm

A. Jackie
7:06

B. Did August 19 version of B by accident
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111 w/ 24&16kg kB
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8 reps @ 2011
Rest 90 seconds

Luke Tipton
Luke Tipton
November 19, 2020 9:41 am
Reply to  Michele Vieux

Thanks Michele. Enjoyed your article on injuries. Seems like Anika and I are trying to mitigate damage on a daily basis recently. I have 6:22 in my notes from April 12, 2019 which was definitely my PR and a deep dive into the pain cave!!

Mugu
Mugu
November 18, 2020 4:18 pm

Just Jackie.
6:51Rx

New lifetime PR

Last was 7:17

Mike Slagle
Mike Slagle
November 18, 2020 6:31 pm
Reply to  Mugu

Incredible work! Congrats on the huge PR!

Scott Farabaugh
Scott Farabaugh
November 18, 2020 2:16 pm

Still recovering from back! Nice work out though…1000 meters in 2:50, did 50 bodyweight squats and 15lb dumbbells for 50 shoulder presses, 30 trx rows..1 round of split squats with 15 lbs

Candy Olkey
Candy Olkey
November 18, 2020 12:32 pm

Yesterday’s
Of Course I did the warm up with only a 5 min calf raise hold today 😍

A. E90s for 30 Min (4 sets)

DB Floor Press – 24/24/23/22 (R1 @ 35#, R2-4 @ 30#)
Banded OH Tri Ext – 30/30/35/42
DU – 55/63/46/45
Strict Pull Ups – 12 Pro Grip/ 11 mixed grip/ 10 sup grip/ 11 opposite mixed grip
AB – 13.8 / 10.6 / 11.7 / 12.5

B. Kirsten’s Core Workout – 4 Rounds complete RX

Mike Slagle
Mike Slagle
November 18, 2020 6:32 pm
Reply to  Candy Olkey

Good job pacing yourself on the calf hold 🙂
Well done on the metcon!

Anika Tipton
Anika Tipton
November 18, 2020 10:32 am

A. 9:26- rower was upstairs so had to go down for thrusters and pull-ups, added a little time.
B.Done with 35# dbs.

Jeremy Hammock
Jeremy Hammock
November 18, 2020 9:02 am

Been having some knee and hamstring issues this past week.
Tried to stretch and take it easy going into the workout. Modified it some. Row was right at 4:00

Row 1000 m
50 pushpress 95lbs
30 pull-ups
10:42

Rafael Barros
Rafael Barros
November 18, 2020 7:08 am

Jackie: 9’10”

Christopher Capozzi
Christopher Capozzi
November 18, 2020 6:07 am

A)
Rx Jackie
9:18 Vs. 9:40 on 8/19/20

3:55 Row
Unbroken thrusters (held bar but took a number of rests) – clock @ 7:15
30 pull ups in sets of 5

B)
3 x 8 BSS with 40# DB’s

Anika Tipton
Anika Tipton
November 18, 2020 12:57 pm

Nice improvement!

Rob
Rob
November 18, 2020 5:14 am

I gave the at home option a try today. I liked it. Renegade rows are harder than they look

Thomas Lopez
Thomas Lopez
November 18, 2020 2:41 am

Warm up ✔️
Jackie : 6’27 all UB.
BSS: 22,5 KG DBs

Anika Tipton
Anika Tipton
November 18, 2020 12:58 pm
Reply to  Thomas Lopez

Wow Thomas! So fast!

Mike Slagle
Mike Slagle
November 18, 2020 6:32 pm
Reply to  Thomas Lopez

Well done Thomas!

Gerd
Gerd
November 19, 2020 10:50 am
Reply to  Thomas Lopez

Crazy time man!