PERFORMANCE

Warm-Up.

“Mind Muscle” Hip Hinge Warm-Up

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

A.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps @ 90% of 1-RM

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

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 Second Run/Bike/Row
30 Seconds of Side Shuffles
30 Seconds of Plank Kick Throughs With Hand Tap
30 Seconds of Alternating Single-Leg Airplanes
30 Seconds of Right Leg Bulgarian Split Squats
30 Seconds of Left Leg Bulgarian Split Squats
30 Seconds of Tempo Dumbbell Deadlifts @ 1111
Rest 30 Seconds Between Sets

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 15 minutes (5 Sets of):
Station 1: 12-15/9-12 Calorie Row or Bike
Station 2: 16-20 Alternating Reverse Lunges
Station 3: 10-15 Dumbbell Power Cleans

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

Four rounds for time of:
12/9 Calorie Bike or Row
16 Alternating Reverse Lunges
10 Dumbbell Power Cleans

TIME CAP = 11 MINUTES!

When the running clock reaches 45:00, perform the following…

100 Banded Biceps Curls
100 Banded Triceps Extensions

*Complete in as few sets as possible, partition as you see fit.

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.

guest
6 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Janelle Winston
Janelle Winston
September 16, 2020 8:05 pm

Mixed yesterday’s and today’s Metcon

Was at home and not set up to do either Jerk or heavy deadlift.

So I did:

4 RFT:

250 m row
10 SHSPU – RX
15 push ups
20 walking lunges (35 lbs DB)
40 DU

24:54

Mike Slagle
Mike Slagle
September 16, 2020 2:30 pm

Rx Warmup with a 2000 m nasal breathing row

Just the deadlifts today
All sets at 335×2

Really encouraging day. I don’t know that I’ve ever done multiple reps in a set at that weight.

Mugu
Mugu
September 16, 2020 11:58 am

Yesterday and today

Yesterday
225# split jerk

E4M x4. Rounds were done with about 1:30-1:15 rest. Pike HSPU

Today
5×5 deadlifts with 285#

AMRAP 10 min
Set and reached goal of 5 rounds with 40 seconds remaining. Didn’t wanna do more DU.

Nice job everyone.

Candy Olkey
Candy Olkey
September 16, 2020 10:41 am

WU done + 10 Min Treadmill Run with Nasal Breathing only – 1.095 miles ***Had to dust off the treadmill…only 40 degrees this morning..brrrrrr! A. Deadlift x 2 @ 90% (based off 240) 225×2, 225×1, 215×2, 215×2, 215×2, 215×2 ***Tried to push the weight…big mistake…back it back to 1# short of 90% B. AMRAP 10 Min – RX – 5 Rounds + 26 reps 40 DU – All rounds UB until the last 26 (6/20) 20 FC walking lunges @ 35# plate in each hand – UB, 10/10 last 4 rounds ***lunges done in garage so had to make a… Read more »

Rafael Barros
Rafael Barros
September 16, 2020 7:14 am

B: 4 rounds + 10 DU

Al F
Al F
September 16, 2020 2:27 am

Warmup done

A. DL 5×2 every 3 mins 5 sets
185kg (no belt)

Felt good this morning so pushed on with a good weight!

B. AMRAP 10 mins
40 DU’s
20 lunges with 1x24kg and 1x20kg for half and 1x24kg and 1x28kg for the other half

6 rounds