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.
A) done
B) done
C) 240/275/290/305/240×12
D) 5:03 Rx
E) 14:20 Rx. That set of 50 ? I stuck with sets of 10 across the thrusters and focused on my breath and hauled on the burpee box jumps
F) done , 105#
Also, I did all of the things correctly today ?
Thanks Tino!! Hope your day was awesome!
Hope your legs don’t hate me to much tomorrow! Solid finish to the week! ??
Ha! Not too bad on my run this am. Happy Mother’s Day to your lovely wife!
A. Done
B. Done
C. 141/161/171/181/141Kg x 15
Double overhand hook and no belt for all.
D. 3:53
E. 13:17
Thrusters – 10/20/15.15/15.15.10/15.15.10.10
BBJO – steady quick pace
Focused on quick transitions, :5-10 between sets of thrusters, and steady quick pace on thrusters. Shoulders had a good burn. 50 thrusters at the end was no joke; so much harder gaining reps instead of going down.
F. Done with 40Kg
Damn dude! What a way to finish out the week! Awesome session!
Thanks Tino. Total wheelhouse workout, it felt really good. I love thrusters these days. Legs feel strong and do all the work. Definitely the 155 thrusters paying off.
A. Subbed to hit a piece with my friend
B. Mostly done
C. Clean pulls up to 315 then 325×13
D. Skip. No row
E. Single arm DB thruster 50# 14:20 absolutely blasted the shoulders.
F. Done
Nice chilly one today! Polar vortex leaves tomorrow ?
Send that cold front our way!
A. Done with 70 lbs DB
B. Done, went better than last week! ?
C. 215-235-255-270 then 220 for the set of 15. All in lbs!
D. 4:25 row
E. 23:18 total time RX was breaking a lot on the thrusters tbh. Long sets are a weakness for me, should’ve thought of a strategy before starting ?
F. 115 lbs across
Nice job on the gymnastics!
Stay checked in on those thrusters! Its light and they burn but you can always keep that bar moving!
Deadlift
200/215/230/245 could have went heavier but no more plates
Set of 12 @ 200
D) 70 cal row 3:47
E) 14:24 rx
Also fun trying not to hit my head on the crown moldings in my living room doing the BBJO
Damn shoulders done! ?
F) good morning 85#
Reverse lunges 85#
Have a good week everyone!!
Oh no!!! Be careful! I hope you’re ok!
Hahah I didn’t hit it but being tall I’m right there so every jump has to be super calculated hahah
Hello!
A) Done
B) Done with some modifications. Shoulders were dead at the end
C) 156 – 180 – 193 – 205lb then 10 @ 168lb
D) 5:34
E) 22:57 RX couldn’t get out of my head today… not my best for sure. It’s ok, it happens. ?
F) Done
Have a great weekend! ?
Still put some good work in! Enjoy the rest of your weekend. Relax and reset both physically and mentally!
A. Done
B. Done shoulders were smoked by the end
C. 335/385/405/435/335×10 all double over hand with hook grip
D. 3:40
E. 14:14 RX damn lower back and shoulders were on fire at this point
22:14 total time
F. Some stuff done
Smoked both of these, your wheel house which means they must have hurt…a lot!!
Make sure you get that accessory work in Bobby!!
Thanks Tino! I wanted to be a bit faster on the thruster/Burpee but also wanted to push the row and see what happened!
I know I did some stuff but didn’t want to do good mornings and also hosted a virtual bachelorette party fitness class for one of our members this morning which involved a ton of lunges!
Howdy!
PRIMARY SESSION
A. Done.
B. Done.
C. Based on 515 lbs. Did 15 reps at 360 lbs.
D. Rx: 5:13, then 19:50. No pain in the knee today.
E. Done at 135 lbs.
Have you all a great weekend!
B. Done
C. 375/425/455/475/ 375 for 10
D. 5:34
E. 14:17
D. Did good morning w/ peg board practice
Thats a damn solid time on the thrusters and burpees! Nice work!
Complete rounds of 10, 15 and 20: Box Jump Goblet Squat (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 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… Read more »
???? fun finish to the week!
Sorry 33′ was D+E..then E rx was 25. Still not a good time but working on it!
A.done 8.30
B. Done.
C max 180 kg. 14 reps 110kg
D a. 5’20”
B. 17′ 10″
E . Rest.
Primary session and definitely feeling spent this week ??
A)
wowza
4:55 row
17:30 RX yowza and not near as good of a time as I was hoping for ?
B)
C) 155-175-185-200…155 for 15
D)
E)
F) will do later
^ Pedro’s wifey
Still got it in and now you get to enjoy some good rest and recover from this week! Enjoy the weekend
Home for Mother’s Day this weekend w out gym access. Went for a jog and did some yoga. Hope everyone enjoys their weekend!
Enjoy some time at home!
Have a great Mother’s Day!
A) done, great warm up to start the engine B) done, really cool stuff, shoulders ? C) 130-140-150-160-170kg (I’m kinda counting with 185kg as 1RM, even tho it can be a little bit more, because 170 without belt felt really solid. Anyway, lower back is fucked since ages, so 1RM deadlift is definitely sg that i don’t really want to push or try) 130kg for 15 reps, here used belt D) 4:23 (the plan was sub 5, but went nicely, so happy with it) E) 16:40 Haha lol, after the first 10 burpee changed gears and just wanted to finish… Read more »
Thanks for being open about the weeks training! I have a favor. . .
Post even if you don’t train and check in. A little nudge of support and some accountability goes a long way. Here to help both inside and outside of the gym.
Time to get your body and mind right!
Keep crushing it my dude!! ????
I’ll try to do my best and get the mindset into the right place. Thank you for the kind words, means a lot, appreciate it! ??
Nobody’s on Bobbys level ? dude’s a beast ??
Man my body felt trashed this morning.
A. Done. This was good, opened me up ?
B. Done. Fun. Need the technique work on kipping hspu??
C. 122,5/142,5/152,5/162,5+1extra rep @172,5kg then 132,5kg for 10
D. 5.55
E. Skipped
F. Done
What a week ???????
Missed the “fun”
So much fun!!!
Just couldn’t get it done today, luckily there’s alot more “fun” next week again ????
Make sure you compliment all that good training with some good recovery! Enjoy the rest of your weekend Simon!!
Thanks! Well deserved! ??
A-done nice parte
B-done hard work on my shspu
C-based 230kg up 210 kg and 150kgx15rep
D-4:48
15:08 WTF men ??????
E-done light weight
So you enjoyed the thrusters and burpees?!?!
I had a war with them ?
Only survive ?
A. Done
B. Done
C. Done based on 200kgs (14 reps @70%)
D. 5:06 (really slow for me)
E. 18:01 Rx (I dont have a capacity yet ? but I’m working on it!)
F. Done @50kgs (no juice for more)
Have a great weekend! ?
“Satisfaction lies in the effort not in the attainment, full effort is full victory “
Don’t focus on the time or results focus on the effort!
Solid finish to the week!