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 running clock begins, perform the following…
Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Backpack Suitcase Deadlifts (10 each side)
10 Windmills (5 each side; use a water jug OR balance a book on your hand)
When the clock reaches 15:00, complete the following…
As many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Line Hops
30 Single Arm Backpack Overhead Squats (15 per arm)
400m run OR 100 Mountain Climbers
When the clock reaches 35:00, complete the following…
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds
For the curls and extensions, you can use any available objects or resistance bands. Alternatively, you can use a towel and create isometric tension in each of these positions; contract as hard as you can for 4-5 seconds per repetition, and play with slight elbow angle variations throughout the set.
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 to work at a consistent pace throughout a 16-minute conditioning effort. Today’s AMRAP is a very “open-style” workout, one where the movements are mixed enough to give you a different stimulus and allow you to continue pushing. A good goal to shoot for is 3+ rounds.
Our accessory work today is a fun upper body pump session because it’s Friday and almost summertime. Have fun!
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 running clock begins, perform the following…
Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each side)
10 Dumbbell or Kettlebell Windmills (5 each side)
When the clock reaches 15:00, complete the following…
Complete as many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders
30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm)
400 Meter Run OR 25/18 Calorie Bike or Row
When the clock reaches 35:00, complete the following…
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds
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 to work at a consistent pace throughout a 16-minute conditioning effort. Today’s AMRAP is a very “open-style” workout, one where the movements are mixed enough to give you a different stimulus and allow you to continue pushing. A good goal to shoot for is 3+ rounds.
Our accessory work today is a fun upper body pump session because it’s Friday and almost summertime. Have fun!
PRIMARY 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 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%
C.
Every 2 minutes, for 18 minutes (9 sets) of:
Snatch from Mid Patella
*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%
D.
Complete as many rounds and reps as possible in 6 minutes of:
4 Front Squats (225/155 lbs)
4 Ring Muscle-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
10 Chest-to-Bar Pull-Ups
5 Power Cleans (225/155 lbs)
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
10 Dumbbell Box Step-Overs (50/35 lbs to 24″”/20″” Box)
100 Meter Run
E.
Three sets of:
Dumbbell Floor Press x 15 reps @ 2111
Rest 60 seconds
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest as needed
Limited equipment done with 10 burpees / 30 double kb front squats 35# / 25 bike
About 3+15 in 16 minutes, then did a few more rounds. 7 total in 37:49
A.Done
B.@185-235
C.@145-165
D.3+1,2,4
E.Done
A. Done
B. 255/275/295/315/315
C. 165/175/175/185/185/195/195/205/205
D. 4 rounds + 6 reps
2 rounds + 14 reps
3 rounds and called it (I died)
E. Done
A. Done
B. 102.5/110/117.5/125/132.5/132.5Kg x 3
C. 65/70/70/72.5/75/75/76.5/77.5/77.5Kg
D. Done Rx; 225 was a heartbreaker for me. Considered a slightly lighter weight (1RM PC is 250) but pride insisted I do it Rx. Had to take 225 from the ground on the first section because rings were set up on the rack. It made the second section miserable.
????
5 rnds
3 + 11reps
4+1reps
E. Done 30Kg DB and 60Kg BB
#charachterbuilding great work dude. Physical and mental victories today!
Holla!!
A) done
B) 240/150/160/175/180 then 180. Squats feel better since I focus on my feet being even. ?imagine that
C) 115/120/125. See note above. It applies to snatches also ?haha
D) ok this was fun!
5+7 bar MU, front squats 155
6+1 Rx this part felt awesome
3+ 10 and some run Rx. I maybe could have gotten 4 tho
E) done
Thanks Tino! Hope your friday was awesome!
Imagine that?! ??♂️??♂️?
Solid days work but yes you should be 4+ on that 3rd 🙂
Uugghhh! Yeah I don’t even know what happened ? thanks Tino!
Fun fact: I actually was running more than 100m ? no wonder my runs were taking me almost a min.
Ah! Typical teacher, always wanting extra credit ?
Haha
?
Tempo front squat
115/125/130/140/150
Tempo+ 2 front squats
150
Not having a rack and having to power clean then squat definitely adds some extra spice.
Snatch
100/105/105
110/110/110
115/115/115
Did the limited equipment option conditioning
Amrap 16
20 box jumps
30 OHS
18 cal row
Used barbell with 65# first round then decided to use just the barbell the other 3 rounds.
4 rds total
Bicep curls x 12/12/12 with 35# dB
Overheard tricep extensions 15/15/15 with 35#
Unbroken push ups 15/15/15
30 shoulder taps
Fun mash up!
Definitely!
A: Done
B: 65/70/75/80/85kg then.. dropped it back to 80. Went too hard on the 85!
C: Part 1: 6 Rnds @70kg (had to do L sit ring m/ups no high rig at home)
Part 2: 5 rnds @70kg (did hang power cleans can’t drop bar at home)
Part 3: 5 rnds (couldn’t run outside – 30s ass bike sprint instead ?)
D: DB Floor press @15kg DB’s (all I have at home)
Barbell row @ 45kg
Solid adjustments to get a good session in! Great job!!
A. Done with 75 lbs barbell
B. 155-165-175-185-195 lbs felt good!
C. 135-145-150 lbs no misses
D. 5 rds
4 rds
4 rds (10 step ups with 95 lbs barbell + 30 DUs, honestly the bb was too heavy for this probably but it was still hard af)
E. Done with 16 kg KB for the FP and 115 lbs barbell
Solid days work Sabina!
A:done
B: done
C for up to 60kg so cool
D: only did 1 round as I’m going easy!! 7 rounds
E done
Done! ✅
A. Done
B. Up to 255. Much easier this week
C. 155×3/165×3/175/185/195m didn’t have blocks so paused at the knee then snatched
D. 5+7 bar muscle ups and 10 50# double DB squat
4+5 10 #50 DB power clean. The only bar I can kip from here is a fat monkey bar support. Grip was absolutely shot
4+2 however far that run was lol
E. Done
Looking strong! Looks like those adjustments worked well for the conditioning! Holy grip! ?
They did! Hid in my car in between intervals to keep the hands warm. About 40 degrees today ?
It’s been 90 here! ?
Every 3 minutes, for 15 minutes (5 sets): 5 Kettle Squat Jumps 24 kg 5 Unweighted Max Vertical Jumps 3×50 m Sprint Run B. Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 65% of 1-RM Front Squat 85 kg *Set 2 – 2 reps @ 70% 91 kg *Set 3 – 2 reps @ 75% 97,5 *Set 4 – 1 rep @ 80% 105 *Set 5 – 1 rep @ 85% 110 Followed by… One set of: 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo)… Read more »
All the fun! Nice work!
We successfully caught up this week! Ie: did tues on wed and wed on thurs. For today:
A. Done
B. 105-110-120-130-135-135
C. 85-95-100/105-110-110/115-115-115(f) *we weren’t sure if these were supposed to be pull from floor with pause at mid patella or hang to mid patella, so I did them the former way (floor to mid patella with pause). Felt good!
D. Had enough time to get the first 2 AMRAPs in = 5+1 and 4+3 (weight at 105, jumping bar MU and ring rows)
Great job guys! You can fully stand then lower to patella or pull to mid patella then snatch. Both are good!
Hope you’re not to sore from playing catch up!
Ahhhh ok, well in that case we’ll be avoiding a marital dispute since we had different opinions ?
We’re soooo sore in the legs this week but it’s so worth it!
A. Done
B.Done
C. Start 50kg/ 55kg /57,5kg 2 fail , estra round with 60kg ,
D.
4round , 4rep 70kg
3 round 10 rep 70kg
3 round 6 rep 22,5kg and 10cal assault
E. Not time
Hello!!
A) Done
B) 100 – 108 – 115 – 123 – 131 – 131lb
C) 60 – 65 – 70lb
D) Done with some modifications to get the right stimulus
D1: 6 rounds with Burpee Ring PU and 95lb Barbell
D2: 6 rounds with Regular PU and 95lb
D3: 5 + 4 with 200m Erg Bike and 25lb DBs
E) Done
Have a great day! ?
The right stimulus for sure ??
Solid days work!
Howdy!
PRIMARY SESSION
A. Done.
B. Up to 306. My left knee did not like doing the last set so I just stopped doing any squats today.
C. Skipped.
D.
AMRAP 6
10 cal echo bike
8 Bench Presses 155
6+0
Rest 4 min
AMRAP 6
6 Strict Pull-Ups
12 KBS 70 lbs
6+6
Rest 4 min
AMRAP 6
10 Elevated Single Leg Glute Bridges (5×5)
10×10 m Shuttle Sprints
5+10
E. Done with 20 Tempo Push Ups and rows are 135 lbs.
Have a great day!
Fun adjustments! ? ?
Whats going on with your knee?
Felt a little sharp pain on my patellar tendon, nothing major, but I’m not in my 20’s anymore either, so took it easy on the knee the rest of the session.
Only things I can drag to a pull up bar are 2 50# DBs and a 70# DB. Can you recommend any subs for the FS and PCs in D? I’m thinking about just increasing the reps and using the 50s?
10 Double Dumbbell Front Squats Front Squats/10 Double Dumbbell Power Cleans ?
A-done ev 2 min ?
B-105-110-120-130-135 on last set I blacked out, I don’t know if it was by position of the bar
C-up 82,5kg on metcon5 by invictus ?
D-5rds
4+1 rds
3+10 sprint is impossible ?
E-done
Oh did you get a pair of Invictus Metcons?!?! ❤️
Legs a little heavy from the step overs 🙂
Yes Tino I got a pair, they are fantastic. I’ve been following CrossFit Invictus for years and I love having your stuff. It is a pity that the postage for Portugal is so expensive
Anda bicho. ???
Olha o Teixeira ?
Sempre a queimar amigo
B. 3×3 with tempo@ 95 kg
C. Short of time, worked my way up to 87,5 kg
D. New grips! Game changer
Scaled to
70 kg bar
15 kg DBs
10×10 m shuttle runs
AMRAP 1
3 Rounds + 2 RMU
Took it kind of easy to get the sets of rings unbroken
AMRAP 2
5 Rounds + 2 Power cleans
CTB Unbroken, the new grips was great out of the box
AMRAP 3
5 rounds + 10 m
E. Done
You’re a damn gymnast now! What grips did you opt for?
PICSIL
Falcon Pullup Grips 2Holes
A. Complete
B. 235/255/270/290/305/305#
C. 215/235/240#
D. 6+7
4+10
3+6(used 55# DBs and the air runner); not gonna lie didn’t have much left for that last one
E. 55s and 95# BB
Crushed that first portion!!!! ??
A. 2 sets done
B. 3 rounds + 20 reps. I did 20 Wtd box ste-ups, 30 DB OHSs, and 100 MCs. ?
C. 2 sets done.
D. Breathing. Lots of breathing. And sunburning ?
Got to be happy about good weather and fitness
?☀️