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.
At Home Workout (No Equipment)
Two sets of:
60 second Run/Bike/Row/Jump Rope
60 second Prone Plank Hold from Elbows
30 seconds of Jumping Squats
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 20 Smurf Jacks
Station 2: 20 Backpack Squats (Bearhug Backpack) OR 20 Air Squats
Station 3: 60 seconds of Max Reps Burpee Over an Object
When the running clock reaches 27:00, perform the following…
3 Rounds for time of:
20 Smurf Jacks
20 Backpack Squats
10 Burpees Over an Object
(10 Minute Cap)
When the running clock reaches 40:00, perform the following…
Every 90 seconds, for 12 Minutes (2 sets) of:
Station 1: 45 seconds of Bodyweight Tempo Good Mornings @32X1
Station 2: 30 seconds of 30 seconds of Single-Arm Backpack/Object Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Prone Plank Hold (optional weighted)
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.
Coaches Notes:
Today’s intention is all about pushing through discomfort.
The 15 minute EMOM is going to test you, but the real test begins when the 3 rounds for time starts. It will be very easy to not push as hard on the burpee jump overs knowing that there is no set number of reps and that you’ve got a “for time” piece afterwards. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, pain is only temporary :).
Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your midline should be fired up by the end of this!
At Home Workout (Limited Equipment)
Two sets of:
60 second Run/Bike/Row/Jump Rope (any machine you have access to)
60 second Prone Plank Hold from Elbows
30 seconds of Alternating Arm Dumbbell Thrusters
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-18/10-12 Calorie Assault Bike or Row
Station 2: 10-15 Dumbbell Thrusters
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts
When the running clock reaches 27:00, perform the following…
Three rounds for time of:
15/10 Calorie Assault Bike or Row
10 Dumbbell Thrusters
10 Dumbbell Burpee Deadlifts
Time Cap = 10:00
When the running clock reaches 40:00, perform the following…
Every 90 seconds, for 12 minutes (2 sets) of:
Station 1: 45 seconds of Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold
Upon the completion of part C, begin part D…
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.
Coaches Notes:
Today’s intention is all about pushing through discomfort.
The 15 minute EMOM is going to test you, but the real test begins when the 3 rounds for time starts. It will be very easy to not push as hard on the DB burpee deadlifts knowing that there is no set number of reps and that you’ve got a “for time” piece afterwards. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, pain is only temporary :).
Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your midline should be fired up by the end of this!
Movement Primer (Primary Session)
Every 3 minutes, for 9 minutes (3 sets):
30 second Goblet Squat Hold
15 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint
Gymnastics Skills Warm-Up
Every minute, on the minute, for 6 minutes:
Minute 1 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 2 – Strict Ring Pull-Ups x 4-8 reps
Minute 3 – Double Kettlebell Overhead Walk x 50′
Gymnastic Gainz
For 60 seconds, perform one set of:
Strict Toes-To-Bar x max reps
Rest 60 seconds, then. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Toes-To-Bar x 3-5 reps (work on cycling)
Interval 2 – Elbow Jacks x 8 reps
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Kipping or Butterfly Chest-To-Bar Pull-Ups x 3-5 reps
and finish with …
Every 30 seconds, for 2 minutes (4 sets) of:
Lat Insertion Pull-Up x 5 reps
Posterior Chain/Glute Development
Five sets of:
Weighted Hip Thrusts x 5 reps @ 20X1
Rest as needed
EMOM Conditioning
35-54:
Every 4 minutes, for 20 minutes (5 sets) for times:
18 Toes-to-Bar
15/10 Calorie Assault Bike
6 Bar Muscle-Ups
55+:
Every 4 minutes, for 20 minutes (5 sets) for times:
18 Toes-to-Bar
15/10 Calorie Assault Bike
6 Chest-to-Bar Pull-Ups
If you don’t have Bar Muscle-Ups, then try one of the following progressions:
Jumping Bar Muscle-Ups
Banded Bar Muscle-Up Stomps
Chest-to-Bar Pull-Ups
Tabata Core:
Four sets of:
20 Seconds Tuck-Ups
10 Seconds Rest
Rest 60 seconds, and then …
Four sets of:
20 Seconds Flutter Kicks
10 Seconds Rest
Rest 60 seconds, and then …
Four sets of:
20 Seconds Prone Plank Hip Drops
10 Seconds Rest
Optional Additional Assault Bike Session
Complete as many calories on the Assault Bike as you can in 20 Minutes
PRIMER/ GYMNASTICS DONE
EMOM W C2B (NO BMU BAR AVAILABLE FOR QUARANTINE) -2;40,2:44,2:42,2;44,2:54
TRIED 10 MIN AMRAP OF CF STAY AT HOME….MOVED SLOW……6+13
Condo ) 2:50 , 2:44 , 2:46 , 3:52 … DNF last set , ripped my hand
Take care of that hand!
Primer) done
Gymnasty warm-up + gainz) done
Post chain) 235#
Condo) 2:13 5 BMU, 2:23 6 C2B, 2:30 6 C2B only did 3 rds.
Core) done
Assault Bike) 15 min, 204 cal
Nice David!! Did the BMU start breaking down?
No, just was not feeling it today. Felt better this afternoon when I did core and assault bike.
Primer) done
Gymnasty warm-up + gainz) done
Post chain) done 185# – 265#
Condo) 3:19, 3:55, DNF last 3 rounds, got through 3 BMU, 3 BMU, 4 BMU