PERFORMANCE

Warm-Up.

Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Then…

A.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 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 Shuttle Runs @ 70%
20 Alternating Scorpion Kicks
15 Russian Baby Makers
10 Jumping Squats
5 Divebomber Push-Ups
Rest 30-60 Seconds

Followed by…

Two rounds of:
100 Meter Run OR 30 Speed Skaters
50-Foot Single-Arm Overhead Carry Each Arm
20 Jumping Lunges
10 Tempo Push-Ups @ 2111

When the running clock reaches 18:00, perform the following…

Three rounds for time of:
100 Meter Run OR 30 Speed Skaters
10 Dumbbell Push Press
15 Bench Dips

When the running clock reaches 25:00, perform the following…

Three rounds for time of:
100 Meter Run OR 30 Speed Skaters
10 Alternating Lunges
15 Goblet Squats

When the running clock reaches 32:00, perform the following…

Three rounds for time of:
100 Meter Run OR 30 Speed Skaters
10 Dumbbell Thrusters
15 Dumbbell Floor Press

When the running clock reaches 44:00, perform the following…

Every Minute, on the Minute, for 16 Minutes (4 Sets of):
Station 1: 30-60 Second Right Side Plank
Station 2: 30-60 Second Left Side Plank
Station 3: 30-60 Seconds of Banded Good Mornings
Station 4: 30-60 Second Monster Walk

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Logan Harris
Logan Harris
October 14, 2020 5:51 pm

A. 325,335,335,300,300
B. About 1:30 left each round; Did 16 reps on WBs with a 30# ball

Scott Farabaugh
Scott Farabaugh
October 14, 2020 1:51 pm

Equipment 195 squat..coming back from injury…all else felt great

Christopher Capozzi
Christopher Capozzi
October 14, 2020 1:17 pm

A) Based on 225#
190# x 3 x 3
170# x 3 x 6

B)
Subbed 15 TTB for 20 WB

Lost unbroken kip @ rep 23

Time remaining after round 1 = 1:00

Time remaining after round 5 = 0:12

Anika Tipton
Anika Tipton
October 14, 2020 2:43 pm

Haha! I love the comparisons of the time leftover between rounds 1 and 5 😂 Mine were very similar!

Christopher Capozzi
Christopher Capozzi
October 14, 2020 2:54 pm
Reply to  Anika Tipton

I was fading. Glad there wasn’t a 6th round!

Candy Olkey
Candy Olkey
October 14, 2020 12:00 pm

A. Back Squats – based off 180# 160×3, 165×3, 170×3 140×4, 170×4 ***Clearly the 5th grade remote reading class is NOT helping me at all! I see I was supposed to do 6 reps for the last 2 sets…and I definitely could have gotten them today…these felt sooooo good and smooth today so I pushed the %! B. E3M for 15 min 12 BBJO 20 WB 1:50/1:55/2:10/2:13/2:12 (had a couple no reps in the last 3 rounds of WB) ***My calves were on FIRE after this! I had no leg drive the last 3 rounds and no arm drive the… Read more »

Thomas Lopez
Thomas Lopez
October 14, 2020 11:30 am

Warm up ✔️
Strength : based on 170kg but my lifetime Pr was 185kg: 3x150kg (88%)/ 6×132,5kg (78%).
Workout : done RX:
1’43/1’42/1’38/1’39/1’37

Candy Olkey
Candy Olkey
October 14, 2020 11:52 am
Reply to  Thomas Lopez

Now that’s some outstanding work on the metcon Thomas!

Anika Tipton
Anika Tipton
October 14, 2020 10:25 am

A. 180×3/185×3/190×3/160×6/165×6
B. Done. 😅 First round was 1:59, then each round got progressively slower!

Jeremy Hammock
Jeremy Hammock
October 14, 2020 9:07 am

Warmups done
Super sore today with little sleep for the past week or so. Not recovering well

Completed the squat sets today
3-315 3-315 3-315 6-275 6-275

No time for metcon and honestly glad haha

Alex Hey
Alex Hey
October 14, 2020 9:07 am

Yesterday’s

A. Bench press up to 105 kg x3
Max reps at 95 kg x6/x5-6?

B. 2 rd max reps, cals
30/20 cal AB
25/21 stationary dips
25/23 cal row
30/24 push ups

C. E2M x3
Triceps extension x15-20
Single arm DB row x8 @40 kg
Sideplank 45/45s

Andres Botero
Andres Botero
October 14, 2020 6:14 am

Holy crap I did an extra set at 78%…. hahaha

A. 320/280lbs
B. All finished, Cherry Bomb came on my AirPods, and I smashed a round at 1:30

Michael Evison
Michael Evison
October 14, 2020 1:32 am

Ran out of time for the wod.

Back squats at 120kg for the 3s, 105kg for the 6s (82/72% 1rm but it was the right thing today)

Al F
Al F
October 14, 2020 12:08 am

Warmup done

A. BS 5 sets
1-3 @127kg
4-5 @122kg

Based off 150kg

B. All done rx
Rounds finished between 1’45-1’50, plenty of rest so felt ok but chest certainly knows about it after yesterday’s antics!

C. Travis’ core workout #2

Candy Olkey
Candy Olkey
October 14, 2020 11:50 am
Reply to  Al F

I wasn’t sure what you meant about the chest when I read this early this morning. But after doing it..yup..I felt like I had NO push to drive the ball smoothly to the target.

Gino Espinosa
Gino Espinosa
October 13, 2020 10:30 pm

If I’m substituting dumbbell thrusters for wall balls, what would be an equivalent weight to use?