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:
60 second Run/Bike/Row
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest
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 15:00, perform the following…
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Backpack Ground to Overhead
Station 5: 45 seconds of Prone Plank from Elbows
When the running clock reaches 40:00, perform the following:
Three sets of:
3-5 Wall Climbs OR 30 seconds of Side Plank with Elbow Extended each side
Rest 30 seconds
Bent Over Backpack Rows x 8-10 reps @ 2111
Rest 30 seconds
Overhead Triceps Extension x 10-15 reps @ 2010
(use any weighted object to which you have access)
Rest as needed
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:
The intention of today’s session is to get in some solid upper body volume. During the 20 minute EMOM, focus on the handstand holds and make sure to transition quickly to the backpack ground to overhead.
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:
60 second Run/Bike/Row
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest
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 15:00, perform the following…
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Alternating Dumbbell Snatches OR Kettlebell Swings
Station 5: 45 seconds of Prone Plank from Elbows
When the running clock reaches 40:00, perform the following:
Three sets of:
Half-Kneeling Arnold Press x 6 reps each arm @ 2111
Rest 30 seconds
Bilateral Dumbbell or Kettlebell Rows x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell Overhead Triceps Extension x 10-15 reps @ 2010
Rest as needed
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:
The intention of today’s session is to get in some solid upper body volume. During the 20 minute EMOM, focus on the handstand holds and make sure to transition quickly to the DB snatches or KB swings.
Primary Training Session
A.
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up and step down)
5 Unweighted Box Jumps (jump up and step down)
Perform 5 weighted box jumps, immediately followed by 5 unweighted box jumps.
B.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of last week’s 1-RM Dead-Stop Front Squat
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 2-4% heavier than last week
E.
Against a 10-minute running clock, perform the following:
1000/800 Meter Row or 2000/1600 Meter Bike Erg
150 Double-Unders
30 Burpees Over the Erg
Max Reps of Ring Muscle-Ups
Rest 3 minutes and repeat for a total of THREE sets. Note your time to complete the row, double-unders and burpees, and the number of muscle-ups achieved in each of the three sets.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Five sets of:
Bench Press x 5 reps
Rest 2-3 minutes
Goal is to perform 5% more than you performed on April 20.
B.
Three sets of:
15 Dumbbell Skull Crushers
15 Dumbbell Tate Press
15 Dumbbell Floor Press
Rest 90 seconds
Perform as a complex laying on the floor.
Assault Bike Conditioning Option
Against a 60-second running clock…
12/9 Calorie Assault Bike
Max Reps of Air Squats
Rest 60 seconds and repeat for a total of TEN sets.
If you have a weighted vest wear it! Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds.
Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 105% of your 400m PR pace
We will be re-testing your 400 meter sprint next week. Accordingly, run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)
Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.
A. Box jumps done
B. Dead stop FS – 275#
C. 185-185-185#
195-195-195#
D. 315# 6×6 Back Squat
E. Did strength session:
5×5 Bench press done at 205#
DB complex done with 30# – good pump!
F. 2 Sets of the Conditioning. Did BMU
1. 12 BMU
2. 10 BMU
Looks like you recovered well from last week! Solid first session of the week!
—4 sets
15 deceit sumo DL
Sandbag hold while partners DL
—4 rounds only left arm
400m run
5 strict press @35 lbs DB
10 clean and jerk
15 hang snatch
B. @175
D.@205
(I think I am was super dehydrated from yesterday just felt bad to took a lighter day??♀️)
What did you do yesterday?
Haha I just hung out on the beach for like 12hrs and didn’t bring enough water ?
A. Done
B. Again chose to backsquat instead of front squat
C. 183 and 195#
D. 250#
E. Around 7-7:30 for the buy in and 13-4/3/3/3…11-4/3/4…9-3/3/3….I was really happy with my muscle ups today! I took some rest before my first set but kept the rest shorter in between my sets….this workout was better than last week. But still shitty.?
You’re better than last week. Just needed your body to adapt 🙂
I’ve been following along, just haven’t posted for bit.
A) 10s@20”/ 10s @24” /35s@20”/ 34s@24” /55s@20”
55s@24”
B) done @245
C) 190/195/200/205/210/215
D) Done @275
E) 1) 3+3
2) 4+4
3) 4+4
Did with Bike Erg. My garage rings don’t allow for a good swing/kip so I’m pretty happy with the numbers.
Please post so I can track your progress, keep you accountable and help where I can!
Good job with those strict muscle-ups ?
Am. A. Did a slightly different warmup with high box burpee jump and AB sprints. B. Dead stop FS 150lbs, 90% all sets C. Power clean and jerk 120-125-130-135. I suck at jerks D. Back squats 5 lbs more than last week each set. 3 sets 170 lbs and 3 sets 180 lbs. E. 3 rounds of stuff: 1) muscle ups 17 (6-4-3-2-2). Row 3:25, had 2:40 for muscle ups. 2) 16 (5-4-3-2-1), row 3:30, had 2:30 for muscle ups. 3) 15 (5-5-3-2). Row 3:35 ish, had about 2 min for muscle ups. Didnt look at the clock for the… Read more »
Haha! We will let you have that extra 10 seconds but the walk only meant you had some extra rest 🙂
Looks like a good start to the week!
I had to walk up the stairs… Non-trivial in the middle of this workout ;p
– box jumps done
– dead stop FS @ 120k
– PC+PJ easy @100/110 touch n go
– 6×6 squats @130k
– did the AB condo today. Wanted to compare with AB condo from last Monday with AB and devil presses. Today did it with 9kg vest. Total of 255 squats. Legs in hell now ahah
– accessory then on upper body
Oooooooo you’re going to feel those squats tomorrow!
Great start to the week!
ahah yes! I dont know if this number is good, but I already feel my quads crying ?
A. Done
B. 1-10sets 85kg , 11-12 sets 90kg
C. 1-3 60kg
4-6 65kg
D. 92.5 kg
E. I did not record the time of individual exercises.
Rmu set1 6/3
set2 6/3/1
set3 8 ub ?
Looks like you need to trust your gymnastics judging by your last set 🙂
Solid start to the week!
Warm Up + Extra Reverse Hyper Work Done Deadstop FS: 240lbs for all 12 sets. Power Clean & Power Jerks: 165×3, 175×3 Conditioning (or Lindsay (1) v. Double Unders (2)) 15: 3:30, 5:45, 7:20 – MUs 5-6-4 11: 3:40, 6:30, 8:20 – MUs 5-3 3: 3:43, 7:30, 9:20 – MUS 3 Double Unders were the variable. Not great today. From my calves and toes to my forearms and lungs. Tried to make up for it on the burpees, which were consistent, and took 1:20 every time. MUs under fatigue felt strong. SAO: Bench Press: 95, 130, 145, 165, 175 DB… Read more »
Don’t let those double under beat you!! I want to see a win!
All around still a strong start to the week!
Nice work!
Overall a good day. My shoulders are actually the one thing that doesn’t get fatigued with DUs. My feet, calves, and forearms do, but my shoulders felt strong throughout. I’m still bamboozled how jumping rope is the hardest thing on my movement list! But with close to 1,000 reps this week, I have plenty of time to “practice” or figure out what I’m doing wrong! 🙂
CNS fatigue??
Actually no! Lots of energy today and slept well. I’m just a really inefficient jump roper!
A done
B 12sets on 140kg
C sets 1-3 on 120kg
4-6 on 130kg
D moved up 10kg
From last week so did 6×6 on 170kg
E set 1- 16 reps 4/3/3/3/3
Set 2- 14 tried to challenge myself to do bigger sets
5/4/4/1
Set 3- 11 5/3/3
Du’s first 2 sets in 3 sets of 50
Last set struggled a lot so did 5sets of 30
Some good learning on todays conditioning. Good to see you playing with different strategies!
A.
Done
B.
110 kg
C.
3×90 kg
3×95 kg
D.
5×5 80 kg
8 sec down +8sec up from the ground
E.
86 Rep but max rep Kb american swing 32 kg
Row 3’44″ D.U. 5’35” Burpees 7’11” Kb 32 Rep
3’44”—5’42”—7’35”–30
3’47”—6’08—8’08”–24
in the afternoon Strength Accessory Option and A.Bike
Back on schedule, back on track, back to crushing it! ??
hopefully soon……..