PERFORMANCE
“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.
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
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.
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.
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 »
B: 4 rounds + 10 DU
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