PERFORMANCE

Warm-Up.

“Mind Muscle” Eccentric Hamstring Stretching

Followed by…

10-20 Dead Bugs
Please watch this video to regress/progress this movement.

Followed by…

Two sets of:
20 Second Banded Clam Shell Iso Hold (right)
10 Seconds Banded Clam Shells
20 Second Banded Clam Shell Iso Hold (left)
10 Seconds Banded Clam Shells
20 Second Banded Fire Hydrant Iso Hold (right)
10 Seconds Banded Fire Hydrants
20 Second Banded Fire Hydrant Iso Hold (left)
10 Seconds Banded Fire Hydrants
60 Seconds Rest

Followed by…

Take 2-3 sets to load your bar for Part A, practicing 5-7 reps at each weight until you get to your working weight. Rest 30-60 seconds between sets.

*Here are some tips on deadlift cycling.

Followed by…

Three Sets:
Row Sprint Start + 5 strokes (10 strokes total)
Quick Release Foot Strap & Dismount AQAP into 20 Mountain Climbers
Rest 20-30 seconds

Then…

A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position

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 15 minutes (5 sets) of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:
30 seconds of Dumbbell or Kettlebell Floor Press
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete a total of FOUR sets.

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

5-10 minute cool down Jog, Bike, Ski or Row

Breathe solely through your nose and actively work to calm your heart and respiratory rate.

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Mohamed Osama
Mohamed Osama
October 17, 2020 1:09 am

Done from home
Use 19 kgs dumbbell on each hand for the push press and snatch

Use 19 kgs dumbbell on each hand in floor press, did 10 reps in 30 seconds.

Antonio Galvañ
Antonio Galvañ
October 13, 2020 2:56 am

A.
Three rounds for time of:
15 Deadlifts 100kg
15 Toes to Bar

Time: 3’50”

B.
Three sets of:
Posted Single-Leg Deadlifts x 10 reps each @ 3011 (10kg dumbbells, this was spicy)
Barbell Glute Bridges x 6-8 reps @ 20X1 (100kg)
Side Plank x 45 seconds each side

Luke Tipton
Luke Tipton
October 12, 2020 8:41 pm

A. 5:57
B. 10, 10, 10 each leg with 22 + 28 kg in
185, 215, 215
Done

Mike Slagle
Mike Slagle
October 12, 2020 4:31 pm

I tried to catch up on some work I missed.

A. 5:03
I really wanted sub 5 and just couldn’t keep pace with the T2B.
Deadlifts UB, 9/6, 9/6
T2B all kinds of broken after the first round.

B. Tempo front squat and fs
Up to 245.

C. 50 rower cals 100 wbs
8:47
50 cals: 2:33
Wbs: 33, 21, 26, 10, 10

Anika Tipton
Anika Tipton
October 12, 2020 3:31 pm

A. 5:23
B. Done w/ 95# on deadlifts and 24kg kB swings instead of glute bridges.

Christopher Capozzi
Christopher Capozzi
October 12, 2020 2:11 pm

Saturday WOD – Rx @ 35:58

Probably should have scaled to 44LB KB based on the times.

Round 1 in 5:20

Split up reps in last round 10/10/10 and 10/10

Happy to have finished. Had to tell myself not to cut it down to 3 or 4 rounds a couple of times!

Candy Olkey
Candy Olkey
October 12, 2020 12:19 pm

Great WU! A. 3 Rounds for time – RX – 4:56 15 Deadlifts @ 155# (UB, 12/3, 10/5) 15 T2B (8/7, 8/4/3, sets of 3s) ***18s slower than 2 years ago. The T2B done on the big rig which really tested the grip!! Mostly done strict B. 3 Sets Posted Single Leg DL x 8 @ 3011 – 85# BB BB Glute Bridge x 8 @ 20X1 + 30s Hold at top – 85#, 95, 105 Side Plank x 60s each side ***Only did the first set of PSLDL…the lower back was on fire..so switch that part to banded paloff… Read more »

Anika Tipton
Anika Tipton
October 12, 2020 3:48 pm
Reply to  Candy Olkey

Great job Candy! Ugghh, those posted deadlifts went badly for me too, I should’ve subbed something else like you!

Jeremy Hammock
Jeremy Hammock
October 12, 2020 11:25 am

Warmup
1-5 dl 135
1-5 dl 185
Row + mt climbers done

A.
3rds 15 dl 225 15 ttb
Dl 15/10-5/5-5-1-1-1-1
Ttb 15/10-5/5-5-5
5:27

B. Done
25lb db

Michael Evison
Michael Evison
October 12, 2020 6:14 am

Short on time today just bashed out

Deadlift built to mod-heavy 5rm: 150kg

Then A: 08:10.

Had no idea how this was gonna go. Still adjusting to some of these movements within metcons again. TTB I thought would be a struggle with abdominal muscle endurance. Split all reps into 5s with shortish breaks.

Thomas Lopez
Thomas Lopez
October 12, 2020 4:23 am

Warm up ✔️
Workout A : 4’21 15/10-5/10-5 deadlift and 15/10-3-2/3-2-2-2-2-2-1-1 TTB
Workout B done with 22,5 DB and 140kg on bridges.

Al F
Al F
October 12, 2020 12:26 am

Warmup all done

DL cycling done @130kg ready for the metcon

A. FT 3rds
15 DL @102kg
15 TTB

4’46

First round UB on both then the grip really starts to go so had to break everything 50/50.

B. Done
DL @20+24kg KB
GB’s @150kg

Lower back and grip certainly tested after all of that lot!!