PERFORMANCE
Warm-Up.
Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike (build in intensity each set)
10 seconds rest
Then…
A.
Every 8 minutes, for 40 minutes (5 sets) for times:
500 Meter Row
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.
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.
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..
200 Meter Jog at 60%
5 Inchworms
10 Divebomber Push-Ups
200 Meter Jog at 70%
20 Alternating Deep Lunge Mountain Climbers
200 Meter Run at 80%
30-60 Second Nose to Wall Handstand Hold
200 Meter Run at 80-90%
When the running clock reaches 15:00, perform the following….
Every 3 minutes, for 30 minutes (10 sets of):
100 Meter Run
10 Burpees
10 Strict Handstand Push-Ups OR Seated Presses
When the running clock reaches 50:00, perform the following…
Three sets of:
20-30 Band Pull-Aparts
15-20 Banded Hammer Curls
10-15 Banded Lateral Raises
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.
Warm up done
5 sets
Each about 4:45-5
1000m row
30 unbroken (20)
Yesterday’s workout
DU and deadlifts at 275 UB, UB, UB, UB, 8/2
BBJO done
400m run in place of cals and 200m run
This got a lot harder every round.
B. Done
I look forward to doing this tomorrow.
I’m using DB thusters instead of WB. Would 25lb DBs be a good weight to sub with?
Sorry just saw this! Choose a weight that you can do the 30 reps in 2 sets or fewer the first couple of rounds.
Warm up ✔️
Workout : sub run by 1k assault bike :
4’27/4’32/4’29/4’35/4’31 all WB unbroken
Total: 22’34
Hang: 1’10/1’00/0’50. 3′ rest
8 minute / 5 set EMOM
Subbed 100 pound over the shoulder sand bag toss for 30 wall balls
Round 1: 4:49
Round 2: 4:56
Round 3: 5:00
Round 4: 5:27
Round 5: 4:59
Rows: 1:50, 2:00, 1:55, 1:58, 2:00
Tosses: 1:00, 0:50, 0:50, 1:30, 1:00
Happy to recover pace in round 5 after falling off in round 4.
3 minute hang in 3 sets 1:30, 1:00, 0:30
Love the sandbag toss sub!
Yesterdays
Scaled the DL to 155 because I always loose good form when tired and I torqued my back last time. A little wary of DL.
DU + DL – All about 50s
10 Cal AB – 24s – 19s – got faster as I went through it.
12 BBJO – (The hardest by far!) 50 – 55s
200M Run – around 50s
That last round was FIRE!
5:28/5:17/5:51(stopped during wallballs for a chat)/5:22/5:24=27:22
Not enough time
Raining and cold outside
Emom 8 min 3 rounds
Row 1000m
30 wbs 20lbs
1. 4:49
2. 4:40
3. 5:29
Thank the lord I didn’t do two ore rounds. Row kicked my butt
Was raining and cold first thing here as well Jeremy, nice work for just getting it done on a miserable day!!
OMG it was so cold! I had to wear sweats and a beanie!
Every 8 minutes, for 5 sets for time:
5.25, 5.22, 5.25, 5.20, 5.17 = 26’09
500 Meter Row
400 Meter Run
30 Wall Ball Shots (20lbs) UB
Hang time x 4 sets
Great job!
Warmup done + Tabata
A. Every 8 mins 5 sets
500m row
400m run
30 WB shots @9kg
4’51, 4’45, 4’40, 4’42, 4’46
Total 23’44
Did a much better job of pacing today, think I may have found a solution that really works for me!! All rows around 1’45 but importantly I was gassed after the run and not the row!! All WB shots UB.
B. 3 min hang time done in 4 sets
Killed it!
Thanks Jeremy ?