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/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
30 seconds of Kang Squats
30 seconds 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…
Against a 2-minute running clock, complete as many reps as possible of:
20 Air Squats
15 Backpack Push Presses
Max Reps of Backpack Devil’s Presses in the remaining time
Rest 60 seconds between sets, and complete a total of five (5) sets.
When the running clock reaches 35:00, perform the following…
Three sets of:
15 seconds of Top of Push-Up Hold
15 seconds of Bottom of Push-Up Hold
Max Reps of Unbroken Push-Ups
Bulgarian Split Squats x 8-10 each leg @ 3111
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:
Today’s intention is strength bias towards our upper body. There is a little bit of lower body mixed in to relieve your arms from time to time, but the primary focus is strengthening the upper body with both pressing and pulling patterns.
During the five intervals, go hard on the backpack devil’s press!!
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/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
30 seconds of Kang Squats
30 seconds 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…
Against a 2-minute running clock, complete as many reps as possible of:
10 Goblet Squat @ 21X1 Tempo
15 Dumbbell or Barbell Push Presses
Max Reps of Alternating Single-Arm Devil’s Presses in the remaining time
Rest 60 seconds between sets, and complete a total of five (5) sets.
When the running clock reaches 35:00, perform the following…
Three sets of:
Dumbbell Gorilla Rows x 8-10 reps each arm
Rest 30 seconds
Dumbbell Floor Press x 8-10 reps
Rest 30 seconds
Dumbbell Farmer’s Hold Bulgarian Split Squats x 8-10 each leg @ 3111
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:
Today’s intention is strength bias towards our upper body. There is a little bit of lower body mixed in to relieve your arms from time to time, but the primary focus is strengthening the upper body with both pressing and pulling patterns.
During the five intervals, go hard on the alternating single-arm devil’s press!
Primary Training Session
A.
Every 3 minutes, for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35 lbs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
B.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk
*Sets 1-3 = @ 80% of 1-RM Power Clean
*Sets 4-6 = @ 85% of 1-RM Power Clean
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps @ 2-4% heavier than last week
(this should be somewhere between 74-82% if you’re just joining)
E.
Against a 6-minute running clock, perform the following:
50/35 Calories of Assault Bike
80 Double Unders
20 Chest-to-Bar Pull-Ups
Max Burpees to 6″ Touch
Rest 4 minutes between sets, and perform a total of FOUR sets (36 minutes total time). Note the number of burpees achieved each set.
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 4 reps
Rest 2-3 minutes
Goal is to perform 5% more than last week.
B.
Three sets of:
Dumbbell Bench Press x 10 reps
Rest as needed
Dynamic Push-Up Off Bench x 10 reps
Rest as needed
Assault Bike Conditioning Option
Against a 60-second clock…
10/7 Calorie Assault Bike
Max Reps of Dumbbell Hang Power Clean to Overhead (50/35 lb DBs)
Rest 60 seconds and repeat for a total of TEN sets.
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. A good goal would be to perform 8-10 reps each set.
Running Endurance Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of February 19, 2020.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 550 Meters
Your goal should be to maintain consistent pacing across all sets. Aim for the same paces you held for last week’s 500 meter efforts. 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) Done
B) Done at 250
C) 205/205/205/215/215/220
D) Done at 280
E) 4/6/7/9 on the echo bike.
AM
A. Done
B. 275 across
C. 195 and 205#
D. Back Squat 325# across
PM
E. Conditioning
15/11/7
Only did 3 sets. Assault bike started killing me ?
Strength:
A. Bench press 5×4 @205#
B. DB Bench Press 50#
Dynamic pushups done
You owe me a set 🙂
PM Session:
A.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 245
(last week built up to 275 for a 1RM)
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk
*Sets 1-3 = @ 75% of 1-RM Power Clean – 205
*Sets 4-6 = @ 80% of 1-RM Power Clean – 215
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 2-4% heavier than last week – 275 (74% – last week I was at 265)
??
A. Done
B. @175
D. @225
3rft —8:32
15cal bike
50 DU
20 GHDSU
Pm
Wrist PT
100 lat pull downs
75 DB t raise
ROMWOD
Great to see you still putting in some good work!
C. 195 and 210. These were way harder today than Saturday
D. 255#
E. That 4th round was unnecessary, just saying, I think I would’ve gotten the same stimulus with 3 ?
Round 1-4:16 and 27 burpees
Round 2-4:27 and 24 burpees
Round 3-4:40 and 20 burpees
Round 4-4:50ish and 20 burpees
My bike fell off, I was like 2:15-2:25 the first 2 rounds then 2:35 and 2:55 ?. C2B are feeling better every week though ??
Didn’t have a lot of time today so had to take some things out.
Happy with the consistency Vicky. Your fitness is definitely coming back! Good to see your training starting to pay off! ???
And you’re welcome for that 4th set…:)
A done
B deadstops done with 145 kg
C 3 sets on 130kg
3 sets on 140kg felt easy and smooth
D 6×4 on 175kg
E
Pfewww that was a mind game.
Wasn’t able to really count the reps but kept moving
Time for burpees 1:30/1:20/1:15/0:50
Did ctb the first set 10/10 then 2 sets unbroken last set 10/10again
Managed to keep cranking on the bike. So that was a big win for me. Kept quick transitions
Some 5×5 bench on 135kg
I’d like to see you push these a little more and not have intentional breaks. Learn from your training and experiment with your redline.
Let’s goooooo
AM.
AB Condo… Totally misread it
1on 1 off x 12 Rounds
10 cals + max effort hangclean and JERKS 2x 25kg dumbbells
all rounds 7 reps.
PM.
A. Done
B. Done @ 127kg
C.115 hit all. 122.5 only failed 5th jerk
D. Done @ 147.5kg
Class WOD.
Must have been an early session today 🙂
That’s a big days work! I hope you’re recovery complements it! ??
– AB and jumps done
– DS front squat with 125k and 127.5k
– PC + PJ with 105k and 110k
– Back Squat 6x4x140k
– AB and Dumbbells condo : 14 12 11 12 11 11 11 11 11 11. Hang clean and jerk UB. Good for grip!
– accessory work on upper body
Nice work Adrien! Seems like a good start to the week!
Thanks coach
Warm Up Done
Dead Stop FS at 245lbs
Power Clean & Power Jerks: 175lbs x3, 185lbs x3.
Conditioning: Burpees 24, 20, 13, 7. Assault Bike Drop off and my last round of DUs had a few trips… quick UB C2Bs. Time remaining for burpees went: 1:30, 1:00, :40, :20.
Bench Press x 4s: 100, 135, 150, 170, 180.
DB Bench at 40lbs plus Dynamic Push Ups Off Bench.
Up with the sun today. Good way to start the week.
You had some crazy good rounds to start and quite a good drop off at the end. What started to take up your time the last round?
Assault Bike for sure. First round finished 35 Cals at 2:52 and my last round finished closer to 3:40. Last round of DUs was kind of a mess too but the Assault Bike was the biggest overall variable. Just out of gas. Luckily my C2Bs were quick and UB in :25 or less and I looked forward to the burpees.
That drop off on those last two sets…?
Hope you have a little time to work on that tan game ☀️?
Court all morning! But yes – I need to work on my tan game and also being “bigger than the bike” when I’m tired. That’s my new mantra! 🙂
Slowly easing into the program with some hip problem.
A. Done. (15kg power squat jump)
B. 40 – 65 kg (36-60%)
C. 40 – 65 kg (45-75%)
D. 50 – 80 kg (35-57%)
E. 12,13,10,11 burpees (with 10 pull-ups)
Really exited about squatting below parallell again without pain. Scaled the CTB to 10 pull-ups, still learning to take bigger sets butterfly pull-ups in metcons.
Keep doing everything you can to rehab that hip. Glad to hear it is getting better and better
Great to see you back squatting! Continue to be smart and adjust accordingly. I would definitely advise lots of tempo and box squat work!
Tempo and box squats I can really see would work well, will incorporate those. Thanks!
Hi.
I dont quite get part E in the ordinary session.
Four rounds of 6minutes, rest 4 min between. Total of 32 minutes. Is it suppose to be less rest or longer total time?
It is meant to be 36 minutes of total time. Thanks for checking in on that
Back to posting after a somewhat long hiatus. The first 3 months of 2020 were kind of all over the place for me, but now that most gyms are closed I have finally found a groove in my garage gym and I am able to get most of these pieces done. I was following somewhat last cycle, but now I am 100% back on cycle. I will be following 1 week behind so I can prepare the programming and have time to make any modifications I might need in order to get the most out of the programming. For the… Read more »
Glad to have you back on! A 40 minute row is a good way to say, yeah i am back in this! 10k for sure next time. You are right there!
Wooohooo!!! So awesome to see you back on the program!! Excited to see what you can do now you’re back on track and dialed in!
A.
Done
B.
110 kg
C.
95–100 kg
D.
5×5 80 kg
E.
50 Cal A.Bike
80 DU
20 American Swing 32 kg
12–14–12–14 Burpees
Strength Accessory Option
A. 90 kg
B.Done
Row in the afternoon
Enjoy all the ?♂️ ???
A. Done but did a short sprint instead of assault bike
B. 3s Pause FS all done at 190
C. 150 and 160 jerks felt off today so kept it light
D. Squats done at 205
Strength Accessory Option
A. Strict press 5×4 at 100
B. Sub’d ring push ups for DB bench
Gymnastics work tonight
Solid start to the day! ??
Thank you Tino for adding this extra bit in to explain last week’s % ❤️
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps @ 2-4% heavier than last week
➡️ (this should be somewhere between 74-82% if you’re just joining)
You’re welcome! Let’s get you posting consistently Sean! I like to track your progress and help where we can!