PERFORMANCE

Warm-Up.

Assault Bike Dirty 30

Followed by…

Inchworms x 5
Plank to Toe Touch x 10-20 reps
Plank Shoulder Taps x 20-30

Followed by…
Two Sets:
Alternating Lateral Lunges or Cossack Squats x 12-14
Rotational Medicine Ball Throws x 5-7 each side
Single-Leg Jumps (box or broad) x 5-7 each side

*Record your time for the Dirty 30

Then…

A.
For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (24/16 kg)
10 Bar Muscle-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings

B.
OPTIONAL Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets. Can you go unbroken?

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…

Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 30 Double Unders + 10 Dumbbell Hang Cleans
Station 2: 5 Burpee Dumbbell Deadlifts + 10 Reverse Dumbbell Lunges
Station 3: 45 Second Wall Sit
Station 4: Rest

followed by….

Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 30 Double Unders + 10 Dumbbell Deadlifts
Station 2: 10 Burpees+ 10 Alternating Jump Lunges
Station 3: 45 Plank Hold
Station 4: Rest

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

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

*Use the “Mind Muscle” Video Playlist for ideas!

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Mike Slagle
Mike Slagle
October 15, 2020 2:46 pm

Yesterday’s squats
285×3, 285×3, 285×3
255×6, 255×6, drop set 185×6

Today’s metcon
50 kbs 60 lb kb 35/15
40 walking lunges 60, 44 lb kb UB
30 burpees
20 thrusters 44 lb kb 2/6/6/6
10 strict pull-ups and 10 ring dips
20 thrusters 8/7/5
30 burpees
40 walking lunges 44, 44 UB
50 kbs 33/17

19:55
I had to push hard on the lunges and swings to break 20 minutes. The thrusters were killer for me. Well done friends!

Al F
Al F
October 15, 2020 10:24 pm
Reply to  Mike Slagle

Thanks Mike 👊 going UB on the lunges is pretty impressive, I certainly didn’t have that in me!!

Christopher Capozzi
Christopher Capozzi
October 15, 2020 1:25 pm

50 kb swing 53lbs – 30/10/10
40 walking lunges 50lb dbs – 10/10/10/10
30 burpees
20 db thursters 35lb dbs – 5/5/5/5
10 CTB pull-ups – unbroken
10 dips – unbroken
20 db thrusters – 5/5/5/5
30 burpees
40 walking lunges – 10/10/10/10
50 kb swing – 10/10/10/10/10

28:00 – with a 7 minute break during the second round of burpees to help out around the house 🙂

Last edited 3 days ago by Christopher Capozzi
Candy Olkey
Candy Olkey
October 15, 2020 12:15 pm

Warm Up done Dirty 30 – 9:29 for the entire dirty 30 / 2:47 for just the AB 30 cals A. For Time – 22:59 50 KBS @ 16kg – UB 40 Walking Lunges w/ 35# DBs in FC – 22/12/6 30 Burpees – UB 20 DB Thrusters @ 35# DBs – 7/6/4/3 10 Weighted strict pull ups + 10 weighted strict stationary dips (pull ups in doubles and dips 6/4) 20 DB Thrusters – 8/7/5 30 Burpees – UB 40 Lunges – 25/15 50 KBS – 35/15 B. 3 Rounds for Quality Alt Pistols x 20 Standing crunches x… Read more »

Al F
Al F
October 15, 2020 2:11 pm
Reply to  Candy Olkey

Great metcon time Candy 👊 yea I can assure you there wasn’t a lot of grip left after the last hang!

Mike Slagle
Mike Slagle
October 15, 2020 5:49 pm
Reply to  Candy Olkey

Great work candy! I like the extra work too.

Jeremy Hammock
Jeremy Hammock
October 15, 2020 9:05 am

50 kb swing 35lbs
40 walking lunges 35lb dbs
30 burpee
20 db thursters 35lb dbs
10 pull-ups
10 dips
20 db thrusters
30 burpee
40 walking lunges
50 kb swing
17:58

Al F
Al F
October 15, 2020 11:25 am
Reply to  Jeremy Hammock

Solid time Jeremy 💪

Candy Olkey
Candy Olkey
October 15, 2020 12:15 pm
Reply to  Jeremy Hammock

Great work Jeremy!!

Alex Hey
Alex Hey
October 15, 2020 8:59 am

Yesterday’s

Warmup ✅

A. E2:30 Bear hug sandbag squats
1-3 125 kg x3
4-5 110 kg x6

B. E3M x5
12 burpees
20 goblet squats 24 kg
1:30

C. E90sec x4
Leg extensions x12-15 @110 kg
Front leaning rest on rings 45s
Reverse snow angels x10 5 kg plates

Alice
Alice
October 15, 2020 7:58 am

This was awful. Definitely felt that week off I took. 11kg DBs, 28.07. Oh well. Got it done.

Candy Olkey
Candy Olkey
October 15, 2020 12:16 pm
Reply to  Alice

I thought it was going to be worse than it was. It looked awful on paper…
Way to stick with it and finish!

Alice
Alice
October 16, 2020 6:28 am
Reply to  Candy Olkey

Thanks Candy! Appreciate that a lot 😊 your time was great!!

Al F
Al F
October 15, 2020 12:05 am

Warmup done
No AB so just my standard 10mins on my hand bike

A. All done 17’48
Lunges were 24+28kg first set and swapped 28 for a 20 for the 2nd set. Was going UB till I got to the 20 thrusters on the way back up then had to split them, burpees and lunges into 10’s. A slow grind but felt ok.

B. 3mins hang time
5 sets, grip was shot after holding onto those KB’s!

Last edited 4 days ago by al fraser
Candy Olkey
Candy Olkey
October 15, 2020 12:18 pm
Reply to  Al F

Super fast work Al! I totally forgot about the hang challenge until I saw your post. I’ll have to add this weekend. I imagine it was difficult…my forearms were on fire during those last KBS.

Mike Slagle
Mike Slagle
October 15, 2020 5:48 pm
Reply to  Al F

Great work Al! That’s a great metcon time.