At Home Workout (No 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…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Front Leaning Rest Hold
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. Perform this at 75-80% effort.
When the running clock reaches 20:00, perform the following…
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Burpees
Push-Ups
Backpack Thrusters
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by…
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds
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
Coaches Note:
Today’s intention is all about finding your time to shine.
Be good at what you are good. Our suggestion would be to recover on the air squats due to the fact that you can not gain much time by pushing those fast. Pick your goal of where you want to push fast. It can be 1,2, or 3 of the movements or you ad in the goal of trying to cut out all transition time. Then you can get a nice mental reset during the reps of air squats.
After the metcon there is 10 minutes dedicated to a nice abdominal burn. One day quarentine will end and we want those abs ready for it!
At Home Workout (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…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Front Leaning Rest Hold
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. Perform this at 75-80% effort.
When the running clock reaches 20:00, perform the following…
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Deadlift
Dumbbell Push Press
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by…
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds
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
Coaches Note:
Today’s intention is all about finding your time to shine.
Be good at what you are good. Our suggestion would be to recover on the air squats due to the fact that you can not gain much time by pushing those fast. Pick your goal of either moving the burpee deadlifts fast or moving both dumbbell movements fast and then getting a little mental reset on the air squats.
After the metcon there is 10 minutes dedicated to a nice abdominal burn. One day quarantine will end and we want those abs ready for it!
PRIMARY SESSION
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
*Add a backswing from the cast swing. During the backswing your body should stay stretched with straight legs, and attempt to look down toward the floor beneath your body. This will keep the lats and pecs under tension and potentially provide a smooth and powerful forward swing into a kipping ring muscle-up.
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing
x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rowing Transition Lifter on Low Rings x 5 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Transition Lifter Swing x 1 rep
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Cast Swing + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Mounting Ring Muscle-Up x 1 rep
Interval 2 – Kipping Ring Muscle-Up x 1-3 reps
C.
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (30/20 lbs)
25/18 Calorie Assault Bike
Please note times for all four sets. Also note any learning that occurred or observations as to where you started to drop off – either physically or mentally.
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
A. Done
B. Did some shoulder instead
C. Rx – 5:02/5:06/5:04/5:08
Followed comment you made for Bobby and tried to make my second to last rnd my fastest then go for broke on rnd 4.
Runs – 1:40-1:45
BBJO – Tried to accelerate through these
C2B – 10/5 throughout; tried to maintain pace
WB – UB throughout; accelerated hard on these
25 cal Echo – Strong pace for first 10 cals, then tried to hang on until 5 cals left then push into the pain and finish hard.
D. Done
Loved the conditioning today!
A. Done
B. Done
C. 6:45, 6:28, 6:38, 6:50 RX but with 500 m row instead of run And echo bike instead of assault
D. Done
A. Done
B. Done
C. 3 sets(5:40,7:00,8:00) Troubles with Wallball and Bike
D. Done
Modified from the primary session:
C. 700m run / 10 burpee over db / 15 2db rows 55# / 20 thrusters 35# kbs / 25 cal bike
8:09 8:07 8:18 8:23
Then the limited equipment 10/9/8… piece with 55# dbs
16:28
Fun stuff thanks Tino
A.done
B.done
C. 500m row , and 25lb wallball ,
6:50, 7:15 , 7:25 7:45
D.done
A done
B done but with bar not having rings
C done substing 25 cal assault bike with 10 hspu (i finished each round at about 9′)
D done
Feeling better day by day! Things felt pretty good today! Still the breathing but it’s getting there and I still have an inhaler.
A) done
B) done
C) 5:17/5:06/5:07/5:11 Rx. I did my first round UB and slower, broke it up into 2 sets each after. dropped off on the bike big time each round. ?
D) done
Hope you’re doing well and had a great day Tino! Thanks for everything!
Wooohooo that’s a damn solid session! Good to see you’re feeling more like your normal self!
Thanks Tino!! I definitely feel driven right now and I like it!
Brandon has also been working out at home and decided to hang a TV in our gym so I’ve had concerts on while I train- that’s been pretty awesome! Haha
A:done b:done!
C:6.39,6.55,6.59,6.45 mentally I feel off at round 1 haha that sucked thank you ??
No rest day?
Rest day is tomorrow for me!
Based on you feeling off.
Oh it’s swimming tomorrow I believe well it has been every Thursday since I started
A. Done B. Spent 10 min playing around on our low rings, since we don’t have the high ones set up yet. C. While we were set to do the programmed WOD, we decided last minute to pay tribute for a fallen RCMP member, Heidi Stevenson, wife and mom of 2 with 23 years service here in Nova Scotia, who lost her life tragically on Sunday to a monster who opened fire on 22 victims here in our home province of Nova Scotia. Read more here: https://www.wsj.com/amp/articles/death-toll-rises-from-nova-scotia-shooting-rampage-11587415515 The WOD was AMRAP 23: 23 air squats 23 push ups 23 kbs… Read more »
Wow, that’s terrible. There are things that happen in this world that I can’t get my head around. Good to see you guys payed your respect for those lost.
A. Done
B. Done
C. 6:25. 7:40. 8:29. 8:11
D. Done
Big drop off! What slowed??
Legs were tired from yesterday. I’ve been in paramedic school for the past year, and getting back into everything
Hello!
A) Done
B) Done. Worked in some skills on low rings for the last part
C) Scaled to 800m Erg Bike , 10 C2b and 13 Cal Echo Bike.
6:48 – 6:24 – 6:12 – 6:02
Bike: ~ 2:00
Burpees: Steady
C2b: Sets of 2 – 5 reps
WB: 8-12 (ball slipped out of my grasp) / Ub / Ub / Ub
Bike: Harder on the last… just want this to be done ??
D) Done
Two warm-up sets, two working sets ….?
???♀️
A1. AMRAP, at 75-80% effort, in 8 minutes of: 3 Cossack Squat Each Side 10 Single Leg Ground to Sky Touches 10 Alternating Lunges 30 Second Plank Hold immediately into… A2. AMRAP, at 75-80% effort, in 3 minutes of: 5 Burpee Broad Jumps 10 Air Squats 30 Second Front Leaning Rest Hold B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of: Burpees Push-Ups Single-arm DB thrusters @ 10 kg (doubled the reps- i.e., 20-2 reps) Air Squats Time: 13:48 C1. EMOM, for 5 minutes: 30 Second Hollow Hold C2. Three… Read more »
????
Howdy!
Apologizing for not posting Saturday and yesterday
Today, Tuesday:
A. Done.
B. Skipped. Still a little sore on the shoulder bc it t2b and heaviest thrusters.
C. Done with strict c2b. Times: 5:27-5:35-5:49-5:57.
D. Done.
Saturday:
A. Done.
B. Done but skipped last part with HSW and Rope Climbs. Still progressively increasing volume for the shoulders.
C. 5:40 and 4:25.
D. Done.
Monday:
A. 3:18-3:02-3:04.
B. Up to 135 lbs.
C. Based on 410 lbs.
D. Done with thrusters at 125 lbs. 9:42.
E. Done.
Have a great day and stay safe!
? I suppose I’ll forgive you 🙂
? that’s what I appreciates about ya!
A) done
B) done, but ceiling is not high enough, so practiced only the swings and some turnovers
C) did 500m rowing, 10 strict pull ups and 20 wb with 9kg (only one we got), rest is normal rx
Time: 5:13 5:16 5:36 5:43
Assault bike just ate my soul, everything else went with the same tempo through. Definitely tougher wod than it looks like
D) done
Solid day Aron! Good to see you still getting in what you can gymnastics wise ?
No equip option:
A1. 4 rounds done
A2. 2 + 5 rounds done
B. 14:08. I used Alt. DB snatches in place of thrusters. Whewwww this one was a scorcher! ?
C1. 5 sets of :30s Hollow Holds done
C2. 3 sets done.
????
A. Done
B. Done always liked this stuff
C. RX 4:49/5:19/5:41/5:37
Runs: 1:45-1:55
BFBBJO: Steady
C2B: UB
Wallballs: UB/UB/UB/9-11 ball slipped out of my grasp
Bike: first and last rounds harder efforts, 2 and 3 a bit more conservative
D. Done
I want you to try something…make your second to last set your fastest. Go into it with the mindset of it being your final set. I want to see that one the fastest going forward
You got it Tino! I have had this in mind before but now that I’ve been called out I have no choice but to actually practice it! Thanks Tino!
A-done
B-6.04-6.30-6.42-6.36 15kg Ball
C-done
Pretty consistent today! Nice work!
Thanks Tino
A. Done
B. Done. As a non gymnast im learning to appreciate this kind of stuff lol
C. W assault runner 5:20,5:39,6:20,6:18 got hard on the 3rd set of wall balls
D. Just the press and rollouts
Its only 20?! ?
Those “easy/simple ones on paper” are always the worst lol
Ringur gymnastur was great stuff. Am a bit rusty in the rings but it felt like I was moving in the right direction.
The hellwich was a mental breakdown
5:57
5:53
6:30
6:15
I tore my hand last week. Started to feel it on round 2 and tore it again on round 3
Second run 1:40 and last run 1:53
Happy I could keep the wall balls unbroken.
~65-67 rpm on the echo bike
This was all about how I could handle the CTB
Abs done
Solid days work! Look after those hands dude!
Gonna try some other grips. I think it´s a strength issue though, because it´s only the hand that i wrecked (That bugs me in hand stands)
A. Done, this opened my sore body up nicely ?
B. Done, got my first few ring mu’s ever! So this was nice ??
C. Scaled to strict pullups, 20lb ball and 20cal AAB. 6.35/6.34/6.59/7.29…tripped on the box doing burpee bjover’s on round 2 and cut my leg up, but pushed through. The pain from the workout was worse than the cut ? Absolute mental and physical breakdown at the end of round three, nearly quit but pushed round 4 through ?
D. Done
Liking this week so far ??
Shoot! Be safe on that box! I had a nasty incident at the start of the year that involved 14 stitches! ??♂️
Ouch, that must’ve hurt alot ? luckily I survived with minor cuts and bruises…it was a surprise how hard the bboj was after the run + yesterdays leg work..