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…
Two sets of:
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Plank Hold from Elbow Position
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Ground to Sky Reaches
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Wall Sit Hold
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Bodyweight Hip Bridges
Rest 60 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 15:00, perform the following…
Every minute, on the minute, for 3 minutes (1 set) for max reps of:
Station 1: 20 seconds of Jumping Lunges
Station 2: 20 seconds of Backpack Deadlifts
Station 3: 20 seconds of Push-Up + Alternating Taps
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM
Station 2: Number of Backpack Deadlifts you achieved during the initial 3 minute EMOM
Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM
When the running clock reaches 42:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug)
Station 2: 30 seconds of Death Marches (Bodyweight or Bearhugging Backpack)
Station 3: 30 seconds of Frog Pumps
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 Note:
Today’s intention is NOT SANDBAGGING the 3 minute EMOM!
The 3 minute EMOM will determine your reps for the remainder of the workout. That does not give you an excuse to go easy on that portion.
Call it a character test. Go hard during the first 3 minutes, take your 2 minute rest, and then try to hold on for the 18 minute EMOM afterwards. 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 posterior chain should be fired up by the end of this workout!
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…
Two sets of:
45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 seconds of Ground to Sky Reaches
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
Rest 60 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 15:00, perform the following…
Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of:
Station 1: 20 seconds of Rowing, Bike Erg or Assault Bike
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM
When the running clock reaches 42:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps
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 Note:
Today’s intention is NOT SANDBAGGING the 3 minute EMOM!
The 3 minute EMOM will determine your reps for the remainder of the workout. That does not give you an excuse to go easy on that portion.
Call it a character test. Go hard during the first 3 minutes, take your 2 minute rest, and then try to hold on for the 18 minute EMOM afterwards. 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 posterior chain should be fired up by the end of this workout!
PRIMARY SESSION
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%
C.
Every 3 minutes, for 15 minutes (5 sets) of:
2 Cleans + 2 Front Squats + 2 Jerks
(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 2 jerks)
*Sets 1-3 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70% of 1-RM Clean & Jerk
When the running clock reaches 15:00…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk
D.
For time:
60 Alternating Pistols
40 Hang Power Cleans (135/95 lbs)
20 Bar Muscle-Ups
E.
Four sets of:
Dumbbell Bench Press x 8 reps @ 31X1
Rest 30 seconds
Stationary Dips x Max Reps @ 1111
Rest 3 minutes
Limited equipment did a different emom
15 bike / 7 thrusters 55# dbs / 14 db lunges / 15 situps 10 rounds
Then sandbag squats
7 every 90sec 150# sb 10 rounds
Did this on thursday, had a busy shift at work on wednesday..
A. 60/70/80/90/100kg smooth ?
B. 120/127,5/135/145/135kg
C. 80/87,5kg then 100kg
D. 11.52
E. 35kg db’s & ring dips
Fun day ??
A 25 kg 25 kg 30 kg 30 kg 30 kg
B 100 105 110 115 110 kg
C 55 60 70 kg
D hang power clean with 50 kg and 20 chest to bar 9’45”
E done
Cheers from Italy:)
A. 60/60/70/70/70Kg
B. 117.5/125/132.5/140/132.5Kg
C. 80/90/102Kg
D. 5:38. Subd RMU; no bar with clearance.
Pistols – 1:28 UB; Love these! Should’ve been faster.
HPC – 3:23 (10/10/10/10); still too much time between sets
RMU – 5:38 (3/3/3/3/3/3/1/1); this was hard, firearms were burning by this point.
E. Done
BP – 40Kg DB
Dips – 15/15/14/13
I missed yesterday’s workout because life got in the way. I will hit it tomorrow. Looking forward to the conditioning piece.
The extra days rest did you good. You crushed it today!
Enjoy your session today, just make sure you don’t go crazy and still feel good going into Fridays fun! ?
Holla!!! Feeling even better today! Hopefully I stay on this path ??
A) done I didn’t try to go heavy at all, but this felt so good in my shoulders
B) 160/170/185/195/185
C) 125/135 then 150
Jerks felt solid today
D) 8:25 Rx PISTOLS!!! ?
E)done
….and now my legs are ready to soak and rest.
Thanks Tino! hope your day was awesome!
Great work today! Awesome to see you almost back to 100% and hitting it hard!
Enjoy your rest day and look after your legs ???
Thanks so much Tino!! It feels good and I’m surprised how strong I feel this week!
Limited equipment option
Warm up ✅
EMOM3
Max cal in 20 sec. 8
Max DB GTOH in 20 sec 8 used 35# did power clean +jerk
Max renegade rows in 20 sec 14
EMOM 18
I did 10 calories on the row instead of 8 10/10/10/10/10/10
DB GTOH PC+J 8/8/8/8/8/8
Renegade rows 14/14/14/14/14/14
EMOM 9
30 seconds of Upright rows with BB. 15/15/15
30 seconds of Death march 16/16/16
30 seconds of frog pumps 25/25/25
? ?
????
Howdy!
A. Up to 95 lbs.
B. Based on 360 lbs.
C. 175-190 lbs (based on 270 lbs)
D. 9:53.
E. DBs weight/Max Dips: 70/20, 75/16, 80/15, 85/13.
Have a great day!
? ? ?
A)215 (225f.5th ohs)
B)260/275/295/310/295×3
C1)190/210
C2)245
D) Support your local box wod 3(55lbs DB)
7:30(paced to much)
The SYLB workouts were fun! Nice work!
A. 45.65.75.85.95
B. 285, 305, 325, 340, 325
C. 225, 245. 280
D. 9:10
E. 50lbs.& 10.8.6.4 strict ring dips
Getting it done! Enjoy some rest tomorrow
A.done
B. Done
C.done
D. 7:55 barbell 43kg
E.done
Done! Enjoy your rest day Toni!
Hello!!
A) 35 – 45 – 50 – 55 – 60lb
B) 116 – 124 – 131 – 139 – 131lb
C) 78 – 83lb then 93lb
D) 10:02 Scaled to 75lb Barbell and 20 Burpee PU
E) Done with 25lb, light band for the Stationary Dips on Matador 8/7/8/7 reps
Have a great day!! ?
Nice work Sabrina! Enjoy your rest day! You’ve earned it!
4 variations of burpee in the last 4 days ? (considering that I worked out on Sunday). Glad they are my favorite ??
A. Two sets of: 45 second Run 45 second Plank Hold from Elbow Position 45 second Run 45 seconds of Ground to Sky Reaches 45 second Run 45 second Wall Sit Hold 45 second Run 45 seconds of Bodyweight Hip Bridges B1. EMOM, for 3 minutes, for max reps of: Station 1: 20 seconds of Jumping Lunges Station 2: 20 seconds of Backpack Deadlifts Station 3: 20 seconds of Push-Up + Alternating Taps Score: 20/ 12/ 18 B2. EMOM, for 18 minutes of: Station 1: 20 Jumping Lunges Station 2: 18 Backpack Deadlifts @ 28 kg Station 3: 8 Push-Up… Read more »
Nice work Catherine!
A) 40-50-60-70-80kg (still suck at jerk grip ohs)
B) 105-112-120-125-120kg (last set only 2 reps)
C) 1-3: 85kg, 4-5: 92kg
then 2×1: 100kg
Every weight and kilogramm felt soo heavy today
D) rx: 8:38
Pistols: 2:40 (steady ub tempo, balance and strength wasn’t on point), hcl: 5:40 (4×10 reps, heavy and too much reps :D), 4-4-4-3-5 reps mu
E) done
Wasn’t feeling it today, so happy that somehow i still did it
Good job getting through your session. Now to rest up and look after yourself ready to hit Fridays work!
No equip option:
A. 2 sets done.
B. 10 Alternating Lunges, 6 DB G2OHs, 7 Push-Ups + Alt. Taps.
C. 6 sets done using the previous rep scheme.
D. 3 sets done.
You still able to fit into your pants after all the lunges since the corona?
Pants?? Are people still wearing them during quarantine?!?!
A-up 80kg
B-based 160kg no problems
C-80-85kg
95-100kg
D-1:53pistols-4.20cleans-7.03 total
E-done
Good job today!
Thanks coach ?
A. 45/95/115/135/155
B. 27/300/320/345/320
C. 215/230
C2. 265
D. RX 5:58
Pistols were ok finished in 2:19 which is good for me
Hang power cleans: 17/11/12
Bar MU: 13/7
E. Done chest was pumped!
Solid sets on those workouts. How were the forearms feeling afterwards?
Thanks Hunter! There was some brief forearm explosion after the workout for sure
Those old ankles… ??
A. To get in position is kind of hard but after the first rep it´s no problem. Guess it´s about notor control.
60 kg in last set
B. 122,5 kg x 3 reps with the Box system
C. 100 kg in the last sets, lockout was good.
D. 11:32
Torn hand in combo with a sloppy kip made the BMU hard. Need to refine the movement.
E. Done
Make sure you wear grips to help prevent that from happening!
I wear grips ?
A. 96,135,185,205,225
B. 295,310,330,350,330
C. 210,230
265
D. Pistols and cleans felt awesome! Muscle ups under fatigue not so much lol 1:56 3:47 7:55 total time
E. 65 dbs and bench dips 20,17,16,16
That pull from the hang cleans doesn’t play well with muscle ups
Have a question. I haven’t workout for a month. Should I start finding one rep max this week? On every movement. Im pretty sure I lost all of my strength and need to start over.
I would go based on feel and adjust loads based on that. I don’t see a need for you to max out and test numbers. You’ll find your groove after a week or two and have a better idea of where your at. Have fun, be smart and train hard! You’ll be back to your best in no time!
Legs are so sore from week, ll gona be hard To hit tHis today ?
Start of a new cycle is always tough on your body. Make sure your sleep, recovery and nutrition is dialled in. Get a good warmup in today and adjust based on feel. You got this!