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
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Bearhug Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.
*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Band-Resisted Face Pulls OR 30 seconds of Bent-Over Bat Wing Hold
15-20 Bodyweight Triceps Extensions
20-30 second Isometric Biceps Contraction
(you can stand on a towel and contract as hard as possible pulling the towel up as hard as you can)
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 hit some “longer sprint” style workouts. Three minute intervals can be compared to running the 800m in track…they sting. To make it better, we’ve given you less rest than the time you’re working just to see how well you can recover and hit the next set. Aim to be consistent across each set, but do not sandbag the first round knowing that you have four more afterwards.
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
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Front Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.
*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Band-Resisted Face Pulls
20-30 Band-Resisted Triceps Extensions
20-30 Band-Resisted Biceps Curls
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 hit some “longer sprint” style workouts. Three minute intervals can be compared to running the 800m in track…they sting. To make it better, we’ve given you less rest than the time you’re working just to see how well you can recover and hit the next set. Aim to be consistent across each set, but do not sandbag the first round knowing that you have four more afterwards.
PRIMARY SESSION
A.
Four sets of
5 Depth Jump with Vertical Take-Off
15 second Assault Bike Sprint
Rest 60 seconds
B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
When the running clock reaches 14:00…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
D.
Five rounds rounds for time of:
400 Meter Run
20 Alternating Single-Arm Dumbbell Hang Clean & Jerks (60/40 lbs)
E.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Getting back into it. Going to start on schedule next week
But didn’t want to hop right back into testing so went back a week.
A. Done
B. 245, 265, 280, 300, 315
C. 190, 205, 215, 225 across for singles
D. 13:46 (50# DB)
E. Done w/ 25# plate
B) Front squat
115/125/130/140/150
C) Snatch
100/105
110/110
115/115
Snatch
115 x 4
Snatches were off today a few misses
D) 13:45 used 35# dB all I have
Those hill run gains haha at least it was cloudy today!
A. Done
B. 110/117.5/125/132.5/140Kg
C. 67.5/72.5/77.5Kg
4 @ 80Kg
D. 19:24. Done w/ 30Kg DB; it was either 22.5Kg or 30Kg DB.
#What would Tino do???????
Runs – 1:40-1:43
HCJ – All sets UB. Definitely got faster each rnd.
E. Done
Felt a little tired today, but eh. All went well!
B) 150/160/175/185/195 no belt on these today. Felt awesome
C) 110/110/115/115/125/125 then 125/130/130/135 and I did 140 just to see. These felt awesome
D) 14:18, only have 35# DB ?
E) done
Thanks Tino!! Hope your friday was awesome!
A) ✅ subbed in step ups and did push-ups with calorie row
B) did not do with hip flexor soreness
C) attempted, But decided best not to with hip flexor soreness
D) ✅ 45# DB 22:37 subbed run for 500m row
E) ✅
Pedro’s wifey^
Need to get yourself back to full health!
True that and thanks for the kind reply… working on nursing myself appropriately back to full health!
Today’s training from home: A) Four sets: Five max height vertical jumps 15 sec C2 Bike standing sprint Rest 60 sec B) 235/250/270/285/285 Groin has been bothering me lately so stopped at 85% C) This is my first time snatching since February, between my shoulder injury and the pandemic. Using metal plates in my neighbours driveway. Stayed super light and worked on form for all the reps. Heaviest was just 135, 65%. D) 15:45 with 50lb DB (don’t have a 60) E) Ring Dips 4×10 Felt great to get a full day of Invictus in. Starting to feel like my… Read more »
Be careful with getting back into it! Slow and steady
Awesome to see everything coming back together!
Howdy!
PRIMARY SESSION
A. Done.
B. Done based on 360 lbs, last set at 325 lbs. With knee sleeves.
C. Light on the snatch, up to 155 lb only.
D. Rx, 19:16.
E. Done.
Have a great weekend!
Got the knee sleeve today! Enjoy the weekend
? ?
A. Done
B. 205, 215, 225,, 235, 255
C.135, 145, 155, 165, 175,175
D. With 50
16;35
E. Done
Good job today!
A. Done
B. Up to 285
C. 155/165/175 then 185/195/195/195
D. No 60# so used the 70# 17:40. Ub in first set then 10s all the way. Must have been running slowly. Feeling a bit beat up from all the running
E. Done
Calves and hamstrings?
Calves and arches – Hams feel fine. These shoes have been giving me a bit of arch pain on dubs and other arch heavy moves. No other machine conditioning option right now so I think the impact is adding up a touch – maybe run on grass?
All about your shoes! Make sure you have a good pair and also spend time warming up, cooling down and dialling in Mobility and recovery
A. Four sets of 5 Depth Jump with Vertical Take-Off 15 second Assault Bike Sprint Rest 60 seconds B. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 70% 90 *Set 2 – 2 reps @ 75% 97,5 *Set 3 – 1 rep @ 80% 105 *Set 4 – 1 rep @ 85% 110 *Set 5 – 1 rep @ 90% 117,5 C. Every 2 minutes, for 12 minutes (6 sets): Snatch Lift-Off + Snatch *Sets 1-2 = 2 reps @ 75% of 1-RM Snatch 50 *Sets 3-4 = 2 reps @ 80% of… Read more »
A. Done
B. 115-125-130-140-150
C. Only did the 6 lift-offs+snatch today: 95-100-105-110-115-115
D. 15:41 with 30s
I’m starting the 30 day shred on Monday, so I anticipate having to cut some of this back. Will see, but open to recommendations on how to stay the course with this training and adding in some of that for a month.
As long as you follow the protocol and surround your training with your biggest meals you won’t have a problem. You just have to make sure you stick to the diet and meal timings, prepare your food and prioritize sleep and rest. Thats my biggest concern for you, the training and diet will be a breeze 🙂
Ok perfect! Should be “easy” enough eh? Hahahaha ?
B.165/175/185/195/205
C.120/125/140-135 4×1 140# that first pull on the singles surprised me with how light it was after the snatch pull to knee ??
D.Babies sleeping so no run subbed 500 meter row finished 15:28
Solid session Lacy!
A.done
B.Done
C. Done no fails!!??
D.21:20 with 25kg db , for me its to heavy its my first time with this db , and the run its a litte slow , for not have pain in the knee , and the meters counter its the phone and i run a little more , excuses?
??
Db 20-14/6-14/6-14/6-20
E.done
No excuses! Just look at it as an added challenge! 🙂
Hello!
A) Done with Echo Bike
B) 108 – 115 – 125 – 130 – 140lb
C) 60 – 63 – 68lb Then 70lb. 5% Lighter
D) 17:33 with 35lb
E) Done with light band on Matador
Have a great day!! ?
Great way to go into the weekend! Nice job
A. Done
B. 255/270/290/305/325#
C. 215/225/240/255#
D. 18:36 @ 65# DB and Air runner, running at about 2:20-2:30 avg run, UB on DB HC&J…struggled the first two rounds on transitioning efficiently on HC&J but settled in after that
E. Done
Good days learning on the dumbbell!
A. Two sets of: 60 seconds of Run 30 second Hollow Hold 30 seconds of Alternating Shoulder Taps in Front Leaning Rest 30 seconds of Bird Dogs per side 30 seconds of Suitcase Deadlifts per side 5 Divebomber Push-Ups Rest 30 seconds B. (15:00) Against a 3-minute running clock… 150-Foot Shuttle Run (6×25 feet) 15 Backpack Bearhug Squats @ 28 kg 150-Foot Shuttle Run (6×25 feet) 7+7 Single Arm DB Shoulder Press @ 10 kg Max reps of Burpee in the remaining time. Rest 2 minutes, and repeat for a total of FIVE sets. Score Burpee: 12/ 12/ 14/ 14/… Read more »
Bodyweight ninja!!
A. Done
B. 270/285/307/327/347
C. 185/205/215/225×2/230×2
D. RX 13:58 appreciate the 60# today!
E. Done
Just for you 🙂
I like to think that
Limited Equip Option
A. 2 sets done
B. 4 sets done. Did 30 MCs each time, used 70# load for FSs, 40# DB for S2OHs, and the remaining time I just did burpees. 8, 10, 13, 14. ?
C. 3 sets done.
On the road home to Nebraska tomorrow. Arizona heat is getting to me.
Enjoy being home! Cooler weather just means getting to push even harder
There goes the tan, just make sure you keep the fitness! Safe travels!
A-done
B-based 160 kg 6set 3 reps 80%
C-based 91kg up 82.5
D-15:04
In second set of running my Calf injury
And switch run 800m bike
Now my Calf pain and limite my mobility
E-done
Should have rowed or bike! Be smart!!
Murph. Gillet 9kg master 45 49
40’48”
Nice work!! I hope you’re not to sore over the weekend!