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…
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)
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.
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
10 Push Ups
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
10 Strict Single-Arm Backpack Presses each Arm
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:
The intention of today’s session is to work on upper body muscle endurance.
The runs will give your upper-body a little bit of time to recover, but this is a lot of reps for the shoulders, chest and triceps. This is a good opportunity to push through the burn.
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…
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)
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.
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
10 Dumbbell Bench Press
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
20 Dumbbell Push Press
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:
The intention of today’s session is to work on upper body muscle endurance.
The runs will give your upper-body a little bit of time to recover, but this is a lot of reps for the shoulders, chest and triceps. This is a good opportunity to push through the burn.
Primary Training Session
A.
Every 8 minutes, for 16 minutes (2 sets):
500 Meter Row
30/22 Calories of Assault Bike
250 Meter Row
15/10 Calories of Assault Bike
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.
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 3 sets.
Followed by….
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + 2 Overhead Squats
Build over the course of the 5 sets.
C.
Every 2 minutes, for 24 minutes (12 sets):
Snatch with No Foot Movement x 2 reps
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-7 = @ 75% of 1-RM Snatch
*Sets 8-10 = @ 80% of 1-RM Snatch
*Sets 11-12 = @ 85% of 1-RM Snatch
D.
For time:
40 Calorie Row
30 Chest-to-Bar Pull-Ups
20 Overhead Squats (165/115 lbs)
10 Bar Muscle-Ups
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.
Build to today’s 2-RM Strict Pull-Up
(Goal is to increase weight on 3-RM established on April 21)
B.
Five sets of:
3 Strict Pull-Ups @ 65% of today’s 2-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds
C.
Four sets of:
Half-Kneeling Rotating Med Ball Slam (Right) x 10 reps
Immediately followed by. . .
Half-Kneeling Pallof Press (Right) x 10 reps
Rest 60 seconds
Half-Kneeling Rotating Med Ball Slam (Left) x 10 reps
Immediately followed by. . .
Half-Kneeling Pallof Press (Left) x 10 reps
Rest 30 seconds
Dumbbell Hammer Curls x 8 reps
Rest 60 seconds
Strongman Accessory Option
A.
Every minute, on the minute, for 10 minutes:
5 Overhead Sandbag Toss (light – 75/50 lbs)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
B.
Three sets of:
Close-Grip Bench Press x 5 reps
Immediately followed by. . .
Bench Press x 5 reps
Immediately followed by. . .
Wide Grip Bench Press x 5 reps
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
Rest 2 minutes
Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.
C.
Three rounds for time of:
100-Foot Farmer’s Carry (Bodyweight)
15/20 Calories of Assault Bike
20 Sandbag Squats (150/100 lbs)
D.
For max load and distance:
5 Minutes of Sandbag Carry
Go heavy, and keep moving.
Aerobic/Gymnastics Skills Option
A.
Handstand Balance Practice
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
B.
Four sets for times of:
800 Meter Run
30 Sandbag Squats (light bag; bear hug)
100-Foot Sandbag Carry
20 GHD Sit-Ups
100-Foot Handstand Walk
3/2 Legless Rope Climbs
Rest 2 minutes
Short session tonight:
In 20 minutes, build to a 3-RM Hang Snatch
95 / 135 / 155 / 165 / 175 / 185
Four sets for time of:
30/20 Calorie Ski-Erg
20 Dumbbell Walking Lunges (50 lbs – front rack)
100-Foot Sandbag Carry (150 lbs)
Rest 90 seconds
1 – 0:00 – 3:50 (3:50)
2 – 5:20 – 9:00 (3:40)
3 – 10:30 – 14:05 (3:35)
4 – 15:35 – 18:55 (3:20)
Short and sweet!
B. 35/45/55, 85/95/105/115/125
C. I really don’t like these. I think I had my feet too wide. Idk. 120/130/140/150/155. The last 4 rounds I only did singles, I failed either the first or second rep each time
D. 6:12…2:10 row, 22/8 C2B (PR for unbroken C2B ?), 13/7 OHS, 7/3 bar mu..grip was gone, especially after yesterday I couldn’t hang on. I probably could’ve went right under 6:00….but I took some chalk recovery/grip adjustment before my first set of bar mu ??
Who needs chalk for 10 bar muscle ups?! ?
Congrats on the unbroken CTB PR! ??♀️
I chalk up even when I’m back squatting…??♀️
Same on the grip! I went up for the Bar MUs and was like, “WHOA!”- Congrats on the C2B PR!
Thanks linds! You crushed today’s workout!
– row AB done
– Sots press 30k 35k 40k
– snatch press and 2 OHS : 60 70 80 90 100K
– No feet snatches done until 85k
– condo : 5’54. Row easy. C2B 20 10. UB OHS with clean grip. Then, my forearms went to hell… Impossible to go UB on bar mu. So 6-4. Grip in fire after those heavy OHS.
Couldn’t relax that grip on overhead squats enough to get those last 10 muscle ups unbroken! Still a solid effort !
Thanks coach. Do you have a method to relax my grip?
Release your grip at the top.
A done, good warm up!
B presses 40/50/60kg
Push press + oh squats 60/80/90/100/110kg
C no foot movement snatches felt good with an quick turn over. Did ever first set of 2/3 2 singles and tried to do the second set tng. Except of the last weight.
1-2 80kg
3-4 90kg
5-7 100kg
8-10 110kg will post a video in the facebook group
11-12 120kg
D 4:08 ouch that hurted a lot
Row felt quick and smooth
Ctb 22/8
Oh squats unb (felt waaaaaay better with the smaller grip you said last week)
Bmu 5/5 those felt superrr heavy
I’ll let Jared take a look at that video but it looked pretty damn solid to me. Solid leg drive and extension, fast turnover and pull under the bar. ??
Good to see that narrow grip helped! To much better when you’re locked in and stable!
Yes felt way better on the shoulders
A. Row 500, 21 burpees, 250 row 10 burpees 5:15/5:20
B. 20 kg
And push press ohs up to 65kg
C. Snatches 30/40/45/47/50
D. 8:48
Row 2:30
C2b 12-10-8
Ohs 3-8-9
Mu 6-4
Tino, I had to do clean, put the bar back, push press and squat. All because of my weak snatch. Should I reduce my weight so I can do it faster? What will be better for me?
SAO
A. Pull ups 25 kg ?
B 16 kg
I think for the majority this may have been the best strategy to get the bar overhead in a solid position, so to answer your question I think you Chose correctly to leave the weight as written. Nice work!
A. Done
B. 45-45-45#
115-135-155-175-195#
C. 135-145-155-165-175#
D. Conditioning: Hit the piece from yesterday.
1. 4:10 2. 4:32 3. 4:48 4. 5:03
Started going downhill after that first
Set lol
Not too bad a drop off with the higher rep stuff in yesterdays workout! Did those forearms get a good pump going?
Ha. Yea man! pretty good forearm pump for sure
?
Good to see you decided to get up in time today 🙂
Had to make up for yesterday ?
Warm Up Done: 7:58, 7:43 Snatch Press: 55, 65, 75 Snatch PP + 2 OHS: 85, 95, 105, 115, 125 Snatch x 2 with no foot mvmt: 135(2), 145 (2), 155 (3), 165 (3), 175 (2). Some of my best snatching in weeks. This was a great drill for me. Strong through the hip and aggressive finish. Conditioning: 5:29 Row: 2:40 C2Bs 25-5 (3:24) very quick break OHS UB (4:07) Thought I’d squeeze in under 5:00 but then my arms fell off! Bar MUs: 5-4-1. I hope we retest this. SAO 2RM strict pull up at 60lbs, five sets at… Read more »
Another solid push today!! Checked in and rocking!
A.
6’20”—5’44”
B.
40-45-50 kg
And
60-65-70-75-80 kg
C.
55-…-75 kg
D.
6’06”
Row 1:58
C2Bar 10/10/10
Ohs 12/8
Bar MU 10
Ah! I think you could have pushed bigger sets in CTB and OHS ?
c2bar 3 out of 10 perhaps also because, it is the third time that I have seen the bar in 3 months
OHS no more than 12,
A) nosebreath: did ski erg meters and bike erg cal, round times: 5.23/ 5.11 min
B) 25-25-25 kg / 35-45-50-52.5-52.5 kg
C) have been struggeling w/snatch lately, I do the pull to early, so I been taking some step back, todays session at: 27.5-30-32.5-35.37.5 kg
D) had to do something else conditiong: for time 40 x double db box step overs (2×22.5kg), 30x alt SA db squat clean (22.5), 20 alt SA db hang clean and jerk, 10 alt SA devils press. E2mom, including 00:00: 3 BBJO, 20 in.
E) some accessorie work
Please post some video to the Facebook group to see if we can help with those snatches!