A.
For time:
1000 Meter Row
50 Barbell Overhead Squats (20/15 kg)
30 Kettlebell Swings (24/16 kg)
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 16 minutes (8 sets):
Clean + 2 Front Squats @ 85% of your 1-RM C&J
C.
Complete as many rounds and reps as possible in 20 minutes of:
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Strict Handstand Push-Ups
10 Muscle-Ups
D.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 20 reps @ 50% of 1-RM Back Squat
Rest 2 minutes
*If you don’t have access to a reverse hyper please perform band pull-throughs or barbell good mornings.
E.
Every 2 minutes, for 6 minutes (3 sets):
45 Seconds of GHD Sit-Ups
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…
Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds
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:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Contralateral V-Ups
Station 2 – 10-15 Russian Backpack Swings OR Backpack Ground to Overhead
Station 3 – Max Calories Bike/Row OR 200 Meter Run
Station 4 – Rest
When the running clock reaches 45:00, perform the following:
Three sets of:
10-15 Weighted Hip Bridges
5-10 Right Arm Forward Push-Ups
5-10 Left Arm Forward Push-Ups
Rest as needed
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 get your heart rate up from the toes to bar and backpack swings, see how hard you can go on the bike or rower, then take a short rest and repeat. Try to aim for a sustainable pace on the bike or rower – or time on the 200 meter run – but one that will leave you thankful for the rest minute 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 clock starts, perform…
Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds
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:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Contralateral V-Ups
Station 2 – 10-15 Double Dumbbell or Kettlebell Snatches
Station 3 – Max Calories Bike/Row
Station 4 – Rest
When the running clock reaches 45:00, perform the following:
Three sets of:
10-15 Weighted Hip Bridges
10-15 Single-Arm Dumbbell or Kettlebell Bench Press per arm
Rest as needed
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 get your heart rate up from the toes to bar and snatches, see how hard you can go on the bike or rower, then take a short rest and repeat. Try to aim for a sustainable pace on the bike or rower but one that will leave you thankful for the rest minute afterwards!
A) Done in warm up tempo, 8:37
B) @92,5kg felt really good, even with kind of tired legs.
C) 2 rounds, did RMU because no available bar for BMU
D) Done with 110kg @ Romanian and did band pull through
E) Done 15/14/14
A.Done
B.@205
C.2+30
D.Done
E.Done
A. Done no timer on
B. 80 kg all the sets my 85% is 85kg
C. 2 round + 44 reps RX
D. Done
E. Free handstand practice
A) 6:45 did 2000m bike erg instead of row
B) 140# all sets
C) 3+ 27
Shspu to 1 abmat
5 muscle ups + 10 ctb
shoulders were smoked from yesterday so muscle ups and shspu extra challenging.
D) RDL 95#
Reverse hypers 115#
E) 15/15/15
Yay for rest day body is feeling it ?
Enjoy your rest day you and your body have earned it ??
Howdy!
A. 6:59.
B. 225 lbs.
C. 3+57. First time doing Muscle Ups since my injury in January. Did one muscle up ler round and then changed to Burpee-Ring Pull-Ups. Very happy that I felt no pain but it still bothers my shoulder when I come down from the rings so no connecting MUs just yet.
D. Done.
E. 30-26-24. Ouch!
Have a great day!
Progress but be safe! You made the right call on the muscleups. Hope to see you stringing them together in future weeks!
A. 6:23
B. Done with 105Kg
C. 2+40
D. Done
E. Done sub’d Vups, no GHD
Shoulders were fatigued today from yesterday’s training. HSPU were definitely a challenge. I had a bit of soreness and some reduced ROM but nothing too bad; I’ll have to ice tonight.
Look after those shoulders! No injuries!
A- done
B- up to 120kg
C- felt amazing, focused on keeping movement consistent and breathing patterns consistent. 5rds +24
D- done
E- done
Awesome work in today’s conditioning! Moving well and feeling good!
A) Yesterdays Push Presses
4@165
6@145
11@105
13@95
B) All sets at 215 (81%), getting more comfortable with the metal plates
D) RDLs @185, Goodmornings @95
C) No rings so did 15 inverted rows instead. 4 full rounds. Not gonna lie, I was kind of just moving through this one today.
E) Did a hollow body hold for 45 sec every 2 mins (no ghd at home)
Solid session considering the adjustments. Any sign of you getting back in the gym?
It will probably be another month. Ontario has taken the most conservative approach ever. We have like 150 daily cases across the province yet we just entered our “phase 2”. My guess is gyms will come with phase 3. Very frustrating.
Jeez that is frustrating. Keep controlling what you can control. You’re still getting in some good work!
Primary session:
B. C + 2 FS: 165×1; 170#x7
E. 3 sets of :45 GHD sit-ups: 20, 20, 21
C. 4 rounds + 19 reps. I did 30 Alt DB Snatches @ 40#, 20 SHSPUs, 10 Bent-Over Rows. Felt slow on the handstand push-ups today.
Shoulders must be feeling the weeks work! Enjoy your rest day Corey!
A. Done
B. 245 across. Felt sloppy today
C. 4+25 w/bar muscle ups. Took Bobby’s advice and broke the HSPU right away. 10/5/5 for first two rounds then 8/4/4/4. Minimal breaks and could keep moving. Far transitions at the park but didn’t mind giving my shoulders a break.
D&E. Doing after golf 🙂
Learning from other peoples mistakes 🙂
Solid three days of training!
A.
For time:
40 Calorie Assault bike
50 Barbell Overhead Squats (20 kg)
30 Kettlebell Swings (24 kg)
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean + 3 Front Squats @ 85% of your 1-RM C&J 80 kg 80 80 80 81 81 82,5 82,5
C.
Complete as many rounds and reps as possible in 15 minutes of:
20 Alternating Dumbbell Snatches 27,5 kg
10 Strict Handstand Push-Ups
10 Chest to Bar Pull Ups
2 D-Ball Shouldering 50 kg
4 rounds
A. Done 9:50 kb 12kg 20 reps each arm
B.Done 70 kg
C. Rx 3round + 19 rep
D. Dead lift 50kg + fat grip ( prepare the bike seasson)
Good morning barbell 30kg
E.Not have ghd , v sit up weighted 10kg disc
What’s the reason for fat grips?
Training the grip for handbar bike , this weekend opening the bikepark , and start ride, change a little bit my training , more downhill bike, more aerobic.
Dead lift its very good for bike lumbar in downhill its necesary , and fat grip for put stronger my forearm . 2×1?
I have my new calendar races , and all races are in setember and october. This year with covid19 training a lot off strong and recovery , now its time take feeling in bike and go on ???♂️?
Ah!! I got it! Thats awesome using the sport to train for your sport! Great to see you’re back able to ride!
Thanks tino !! ??????
Hello!
A) 8:33
B) Done @ 100lb (85%)
C) 4 + 5 Snatches
Scaled to 25lb Dbs, 1,5” raise SHSPU and Burpee Ring PU. SHSPU were really hard today.
D) 8 x 45kg , Reverse Hypers @ 65lb (~30%)
E) 19 – 19 – 20 GHD
Have a great day! ??
Tough 3 days of fun! ???
Loving this cycle so far ❤️!
A. For time (nose breathing):
1000 Meter Row
50 Barbell Overhead Squats (15 kg)
30 Kettlebell Swings (16 kg)
7:45, unbroken
B. E2M, 16 min: Clean + 2 FS @ 44 kg (85%)
C. AMRAP, in 20 minutes of:
30 Alternating DB Snatches (35 lbs)
20 SHSPU (abmat)
3 Muscle-Ups
3 rounds + 2 reps
D. Four sets of:
RDL x 8reps T: 3011 @ 45 kg
Banded pull-throughs x 20 reps
E. E2M, 6 min: 45 Seconds of GHD Sit-Ups
Solid 3 days of work!
Had 60 Minutes Today:
B. 100kg for all Sets
C. 3+4
Used 24kg KB and changed Hand Every 5 Reps
Cleans and Squats were solid! ?
175 for all sets of 8 getting there front squat still feels weak no power out of the bottom
20 min AMRAP 4 reds+ 35 reps (had to run and get a bike mid workout lol took about a minute but I don’t think I lost anything… shoulders were toast ?)
???
A. Done
B. 95% @ 215#
C. Did 15 mins AMRAP: 2 + 30
HSPU was the bottleneck.
E. Done, Plus yesterday’s accessory
?
A. 6:18
B. 285 across
D. Done
C. 4+48 RX think I came out too hot first round went UB on hspu probably should have just broke from the beginning
All snatch ub
MU in 2 sets every round
E. Done
Hung on pretty well after coming out hot!
A) done, all ub, definitely getting more comfortable with this stuff B) 102-102-105-105-107-107-110-110kg (last week with 3 squats it was 102 all the way, so definitely wanted to push it a little more) went good C) bar mu instead of ring, no high ring ? and 25kg db instead of 22.5, because Bobby is going to crush it with 27.5kg but that we do not have 4 rounds and 1 rep (strict hspu did eat me today) Palm ripped, even tho i used my new grips (by the last 5 reps…) D) 60-70-80-90kg 8 reps, kept it down and did… Read more »
Good to see the nose breathing work paying off!
A. Done
B. Replaced with lifting event practice for a comp I have this weekend: built to opener Hang Clean and Jerk; rest 7mins then 3mins to hit 1RM Hang Clean and Jerk + AMRAP Hand Release Burpees over the bar in remaining time.
got to 315# took it lighter than I plan to go on Saturday.
C. 4+22 Rx
D. Done
E. Done
? Good luck this weekend!!