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 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
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…
For time:
21 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
15 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
9 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
When the running clock reaches 28:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
Burpees
Backpack Sumo Deadlifts
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible for 10 minutes of:
10 Backpack Goblet Squats
50 Lateral Line Jumps
10 Burpees
10 Backpack Sumo Deadlifts
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 goal of today is intensity! Push yourself hard during the couplets and earn a longer rest period to recover and repeat.
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 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
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 rounds of 21, 15 and 9 reps for time of:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders
9 Dumbbell Front Squats
50 Double-Unders
When the running clock reaches 28:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders
10 Lateral Burpees Over Dumbbells
10 Dumbbell Deadlifts
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 goal of today is intensity! Push yourself hard during the couplets and earn a longer rest period to recover and repeat.
PRIMARY SESSION
A.
Every minute, on the minute, for 15 Minutes (5 sets) of:
Minute 1: Nose-to-Wall Handstand Hold x 30 Seconds
Minute 2: Bar Muscle Ups* x 4-6 reps or Strict Pull-Ups x 8-10 reps
Minute 3: L-Sit Hold x 20-30 Seconds
*Do not rush through the bar muscle ups. Take your time at the top to think about your next descent and how to make it as efficient as possible.
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 60-70%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 70-80%
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
C.
Three sets for times of:
10 Devil’s Press (50/35 lb DBs)
20 Toes-to-Bar
30 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
400 Meter Run
Rest 3 minutes
D.
One set of:
100 Incline Dumbbell Tate Press
Light weight and just move steady.
A. ✅
B. ✅
C. 8:30/9:40 with 1000m Bike Erg (2 Sets because i was a bit Late)
D. ✅
B) 80/85/95
Hang snatch
95/100/105
2 pos snatch
110 x 6
Couldn’t go heavier still working out on the sidewalk no chalk and it was like 87 sweaty hands ??♀️
C) 10 devils press
20 alternating vups
30 dB box step overs
500m row
6:45/6:46/6:35
The heat definitely slowed me down today but still got it in.
A) done Rx
B) 105 / 105/105
115/120/120
125/125/125/130/130/130
Felt good!
C) 6:02/6:13/6:28 Rx
D) done
Hope your day was great, Tino! Thanks for everything
A. Done
B. 60/65/70Kg
75/75/75Kg
77.5Kg x 6
C. Rx – 6:45/6:33/6:23
DP – UB throughout
T2B – UB throughout
DBBSO – 20.10/15.15/15.15
Runs – 1:43/1:39/1:33
D. Done
Howdy!
PRIMARY SESSION
A. Done. Tried a few singles on the BMU and it went pretty well. Did the majority of the EMOM with strict pull ups.
B. Worked on very light snatches.
C. Tore my hand yesterday so holding the 60 lbs DBs was hard. Adapted and placed them on my shoulders. Did GHD Sit-Ups instead of t2b: 7:25-7:43-7:33.
D. Done with 20 lbs DBs.
Have a great day!
Great to see you getting back to full health!
A. Done-8 strict pull-ups each round, not enough space for bar MU on the wall bar.
B1.135lbs
B2.155lbs
B3.175lbs x 5 185lbs for last set
Snatches felt good, that EMOM plus the heat really warmed me up.
C. 6:17/ 7:00/ 6:58
Don’t have 50’s at home so did lighter weight on Devil press and barbell step ups, but everything else RX.
D. Done, the pump was real with these.
Made it work Drake! Went out hot on that first set!
Yeah tried to pace it out enough but still came out a little hotter plus that heat today got me. After that first run, hard to get fully recovered even with the 3 minute rest. Still made it work though?
A: ✔️ 5 BMU each round!
B: 115
B1: 135
B2: 135, 140, 145
C: 6:18, 6:37, 7:20
D: ✔️
That last set got ???
My gym has been doing outdoor wod classes so I joined in for today’s:
“Justice For George”
For time:
612 walking lunges
46 burpees
Every 5 mins: 25 air squats, 20 push ups
18:35
Then came home and did part D of today’s training, plus a 10 min easy bike to flush out my legs.
Great to see you paying your respects! ??
A) did strict pull-ups 8, parallettes for L-Sit
B) 75-85-95 (felt good to snatch heavier today than I’ve been able to in a few weeks!)
C) only have 25# DB’s … rowed last round 500m …7:59-7:59-8:00
D) Did not get to ☹️
A. Every minute, on the minute, for 15 Minutes (5 sets) of: Minute 1: Nose-to-Wall Handstand Hold x 30 Seconds Minute 2: Strict Pull-Ups x 8-10 reps Minute 3: L-Sit Hold x 20-30 Seconds B. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 60-70% 45 Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 70-80% 47,5 50 52,5 Immediately followed by… Every 2 minutes, for 12 minutes (6 sets): 2-Position Snatch @ 80-85% 55 (mid-thigh, and then 2″ Below the Knee) C. Three sets for… Read more »
Easy on the vest! It doesn’t have to be every day 🙂
A. Done
B. 115,125,135
145,155,165
165, miss,165,165,175,175,175,
C. Done
D. Done with 25
A. Done w/5 muscle ups
B.
135/135/155
165/165/175
175 across.
C. I can’t express how bad this was.
6:30/8:30/9:58 rx
Couldn’t recover at all between rounds. Just cooked in the sun and died. It’s like they issue heat warnings for a reason or something
D. Once I pick myself up off the ground.
Being a baby today.
??♂️ Be safe buddy. If possible train early or late. You don’t want to risk heat stroke!!
Yeah, felt like I was flirting with it today. Will be smart tomorrow
C. Scaled back to 3 sets for time of:
5 devils press (30s)
10 t2b (6/4)
15 dB box step overs
400m run
= 4:20/4:16/4:12
Perfect little burner for today!
Enjoy all of todays bench work? Pump!!
I’m embarrassed to admit that Matt has had to lift the bar off me now on both bench days, with hardly any weight on it. The combination of high reps and time under tension is KILLERRRRRR
????
2 POS snatch = 2 snatches or 1 snatch preceded by 2 pauses? Thx
Two snatches, one snatch from mid thigh, one snatch from 2″ below the knee.
A. 6 mu 20 sec hold
B. 155,165,175
185,195×2
205×6
C. Just moved through this at a steady pace. Subbed step overs for dB step ups. 29:04 total tine
D. With 20#s
??
Hello!!
A) Done. Did 3 single assisted BMU each round and a scaled version for L-sits
B) 55 – 60lb. Then all sets @ 68lb
C) Scaled to 25lb Dbs , 10/15/20/400m
Times: 6:45 – 6:26 – 6:19. Total time: 25:40
D) Done @ 10lb
Have a great day ??!
Need to hit the road running. Those first two sets looked like warm-ups 🙂
When I’d finished and wrote down the time for each round, I knew you’re going to say that ?.
A. Did Ring Strict Pull Ups
B. From 35 kg to 55 kg
C. RX around 33 minutes (including rest periods)
D. Practice free handstand
Hey Tino
For C what can I sub for TTB since I don’t have a bar also how many meters can I sub on row for the run?
Hey Elena! You can do alternating v-ups for the toes to bar and sub the run with a 500 meter run.
Sweet! Thanks Hunter have a great day!
A. Limited Equipment Warm Up 1: 2 rounds + 20 Sec Plank Hold 2: 2 rounds + 2 Burpee Tuck Jump B. (20:00) Complete rounds of 21, 15 and 9 reps for time of: 21 Backpack Front Squats @ 28 kg 50 Double-Unders 15 Backpack Front Squats @ 28 kg 50 Double-Unders 9 Backpack Front Squats @ 28 kg 50 Double-Unders 4:40 C. (28:00) Complete rounds of 21, 15 and 9 reps for time of: Lateral Burpees Over Backpack @ 28 kg Backpack Sumo Deadlifts 4:48 D. (38:00) AMRAP, 10 minutes of: 10 Backpack Front Squats @ 28 kg 50… Read more »
Great work Cathrine! That is one heavy backpack!!!
A. Skipped due to time
B. Done- snatches are feeling sooo good!
C.6:07/6:48/6:41 managing the kiddos but good session subbed 400 ski ERG for run!
Parenting and getting it all done!
Back in the groove!!