May 9, 2020 – Competition

At-Home Workout (No Equipment)
For time:
Ten rounds of…
10 Burpee Jump Backs

20 Air Squats
10 Tuck Jumps

Immediately followed by. . .

Five rounds of:
15 Backpack Deadlifts
15 Backpack Presses

Compare your results with March 20, 2020. Hopefully you’ve been consistent on the program and will show progress with a faster time today!

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:
If you performed this workout with us on March 20, please review your time from that previous effort, and create a plan to beat it!

If this is your first time doing the workout, A good goal would be to see how quickly you can move through the 10 rounds. Once you finish that portion, aim for large sets and take as few breaks during the five rounds as possible.

At-Home Workout (Limited Equipment)
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Followed by. . .

Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders

Followed by. . .

Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Compare your results with March 20, 2020. Hopefully you’ve been consistent on the program and will show progress with a faster time today!

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:
If you performed this workout with us on March 20, please review your time from that previous effort, and create a plan to beat it!

If this is your first time doing this workout, focus on finding a sustainable but challenging pace that you can sustain throughout the workout. Expect the first quarter of the final run/bike/row to be uncomfortable after pushing the 10 rounds, then settle in to your pace and focus on what you need to do to finish strong.

PRIMARY SESSION

A.
Complete rounds of 10, 15 and 20 reps for breathing efficiency and movement quality:
Box Jump (24″/20″ – Step Down)
Goblet Squat (32/24 kg)

Perform a 400 meter run between rounds – a total of 800 meters for this portion.

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Side Pressing Handstand Hold x 40 seconds effort
*Attempt to remove your foot from the wall as long as possible to hold the handstand. Only return your foot to the wall if you begin to lose balance.
Interval 2 – Back to Wall Split Handstand Hold x 40 seconds effort

Followed by. . .

For 60 seconds, perform one set of:
Handstand Push-Up Negative x 5 reps @ 40A3

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps
Interval 2 – Strict Handstand Push-Up

x 2-5 reps

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1-2 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Handstand Push-Up Negatives x 3 reps @ 40A1
Interval 2 – Headstand Kip to Handstand x 5 reps

C.
Deadlift
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

One set of:
Deadlift x 10-15 reps @ 70%

D.
For time:
100/70 Calorie Row

Rest until the running clock reaches 8:00, and then…

E.
For time:
10 Thrusters (75/55 lbs)
10 Burpee Box Jump-Overs (24″/20″)
20 Thrusters
10 Burpee Box Jump-Overs
30 Thrusters
10 Burpee Box Jump-Overs
40 Thrusters
10 Burpee Box Jump-Overs
50 Thrusters
10 Burpee Box Jump-Overs

F.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.