PERFORMANCE

Warm-Up.

Hold bottom of Air Squat for 1 Minute

Followed by…

Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds

Followed by…

Hold bottom of Air Squat for 1 Minute

Followed by…

With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch

*Every new line means take a short break before moving to the next movements. If snatch/OHS isn’t working for you, do this complex with cleans instead.

Then…

A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM.

B.

Every 4 minutes, for 12 minutes (3 sets) for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 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.

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Each Side
60 Seconds of Sampson Pulses Each Side
30 Seconds of Deep Lunge Mountain Climbers
15 Seconds of Right Leg Lateral Hops
15 Seconds of Left Leg Lateral Hops
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 28 minutes (7 sets of):
Station 1: 30 Double Unders + 8-10 Toes to Bar OR V-Ups
Station 2: 20 Overhead Alternating Lunges
Station 3: 60 Seconds MAX Calorie Bike or Row
Station 4: Rest

When the running clock reaches 50:00, perform the following…

Two sets of:
25-30 Banded Rows
15-20 Banded Good Mornings
10-15 Banded Biceps Curls

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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Tanner Schrenk
Tanner Schrenk
November 16, 2020 6:45 pm

First time posting, super stoked about today’s workout.

Worked up to a 405lb squat!

Luke Tipton
Luke Tipton
November 10, 2020 7:10 pm

Late Posting
A. Back Squat E2’30”
2×235,2×265,1×280,1×300,1×310,1×320, 1×335

B. 2:37, 2:41, 2:49

Janelle Winston
Janelle Winston
November 9, 2020 9:26 pm

A. BS – worked up to 215. Failed at 220. Lifetime PR is 225. I did B. first because hubby was using the rack. (He his a new PR of 300.) Which may have contribute to failing. B. 2:53, 2:58, 3:15 This was SOOO challenging! Had to really force myself to pick up that bar again. All sets were 6/4. Sunday, we did a partner WOD that was WAY over my head. FT: 10 BMU 25 GHD 100 DU 10 BMU 25 GHD 100 DU 10 BMU You go, I go format. I did 28 of the 30 BMU unassisted,… Read more »

Nichole Kribs
Nichole Kribs
November 10, 2020 10:48 am

Great job today Janelle!!

KyHeet
KyHeet
November 9, 2020 5:32 pm

BS-275?
3×6 3201 @70%
3×10 ham curls
E4MOM-2:00 row and 10 HSC @115

Mugu
Mugu
November 9, 2020 4:04 pm

Back squats
Built up to 3×3 of 305 (wore my 20# vest haha, does that count?)

Workout was RX. Each round was 2:42,2:45,2:40

Rows were 1:42,1:45,1:48

Denis Nagahama
Denis Nagahama
November 9, 2020 3:20 pm

NEW PR BACK SQUAT

270lbs com cinto

Mugu
Mugu
November 9, 2020 4:02 pm
Reply to  Denis Nagahama

Great job!

Nichole Kribs
Nichole Kribs
November 10, 2020 10:49 am
Reply to  Denis Nagahama

Congratulations!

Denis Nagahama
Denis Nagahama
November 9, 2020 3:19 pm

Every 4 on 12
21 Cal Bike
8/6/6 Hang Squat Clean 135lbs

Anika Tipton
Anika Tipton
November 9, 2020 2:51 pm

A. 2×150#/2×160/180/195/200/210/215/220
B. 2:42/2:49/2:48 Absolutely freezing ? in the garage today!!!

Mike Slagle
Mike Slagle
November 9, 2020 2:27 pm

A. Squats up to 335 which matches my most recent attempt. I didn’t feel great today so that was a welcome result. I didn’t want to press that any further today.

B. Rx. All rounds were 3:20-3:30

HSC: UB, 7/3, 8/2

Christopher Capozzi
Christopher Capozzi
November 9, 2020 1:20 pm

A).
175 (2), 200 (2), 210, 220, 230, 240, failed @ 245… 15# PR

B).
@ 115#

3:02 / 3:13 / 3:34

R1 – Unbroken
R2 – 6/4
R3 – 5/3/2

Anika Tipton
Anika Tipton
November 9, 2020 2:52 pm

Way to go on the PR Chris!

Nichole Kribs
Nichole Kribs
November 10, 2020 10:49 am

Major PR, congrats!!

Candy Olkey
Candy Olkey
November 9, 2020 11:11 am

Should have listened to my body today! Arms and core are sore from this weekends mayhem wods.
A. Back Squat – Based off 185#
130×2, 150×2, 160×1, 170×1, 177×1, 182×1, 186 (f,f), 184(f,f)
Finished up with a set of 10 at 145#

Set up for B and did a few Hang Squat Cleans that were just WAY off.
May attempt this wod later in the week…Done for today!

Mike Slagle
Mike Slagle
November 9, 2020 2:28 pm
Reply to  Candy Olkey

Good job being smart today! The weekends workout was rough! I was feeling that all day yesterday.

Jeremy Hammock
Jeremy Hammock
November 9, 2020 8:54 am

Had to choose one today. Went with
Emom 4 min 3 sets
500 m row
10 hang clean squats 135

1-2:32
2-2:37
3-2:43

Candy Olkey
Candy Olkey
November 9, 2020 11:13 am
Reply to  Jeremy Hammock

Wow Jeremy…Super fast…I’ll just be getting off the rower at these times…so jealous! ?

Jeremy Hammock
Jeremy Hammock
November 9, 2020 5:09 pm
Reply to  Candy Olkey

Trust me it hurt haha

Mike Slagle
Mike Slagle
November 9, 2020 2:27 pm
Reply to  Jeremy Hammock

Great work Jeremy! Consistent and strong!

Jeremy Hammock
Jeremy Hammock
November 9, 2020 5:09 pm
Reply to  Mike Slagle

Thank you! Rows were around 1:40 1:50 then completed 5-5 for my hang clean front squats. Wrecked!!

Thomas Lopez
Thomas Lopez
November 9, 2020 3:11 am

Warm up ✔️
Squat up to 160kg.
Workout : 2’33/2’33/2’31 all UB
Core : 4×10 STTB

Nichole Kribs
Nichole Kribs
November 9, 2020 8:19 am
Reply to  Thomas Lopez

Good job keeping it ub!

Candy Olkey
Candy Olkey
November 9, 2020 11:13 am
Reply to  Thomas Lopez

Another speedy metcon! Outstanding Thomas!

Thomas Lopez
Thomas Lopez
November 9, 2020 11:24 am
Reply to  Candy Olkey

Thanks. I really enjoy this program ! I followed the athlete program 2 years ago.