PERFORMANCE
Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
ALTERNATE AT-HOME WORKOUT OPTION – 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 Jog
30-45 Second Hollow Hold
15-30 Seconds of Jumping Lunges
30 Seconds of Single-Arm Deadlifts Each Side
Followed by…
Two sets of:
30 Seconds of Lateral Line Hops
30 Seconds of Side Plank Each Side
15 Seconds of Single Arm Dumbbell Hang Cleans Each Side
Followed by…
One set of:
30 Seconds of Running Man Line Hops OR Double-Unders
30 Seconds of Alternating Leg V-Ups
15 Seconds of Dumbbell Front Squats
When the running clock reaches 20:00, perform the following…
For time:
50 Double-Unders
50 Alternating Leg V-Ups
25 Dumbbell Hang Cleans
40 Double-Unders
40 Alternating Leg V-Ups
20 Dumbbell Hang Cleans
30 Double-Unders
30 Alternating Leg V-Ups
15 Dumbbell Hang Cleans
20 Double-Unders
20 Alternating Leg V-Ups
10 Dumbbell Hang Cleans
10 Double-Unders
10 Alternating Leg V-Ups
5 Dumbbell Hang Cleans
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
*Use the “Mind Muscle” Video Playlist for ideas!
At home workout
Did all clean with 21.5 kgs dumbbell each hand
A:
135 x 6
165 x 6
175 x 6
185 x 6
205 x 4
185 8 and 7 reps
B: Done
A)
135 x 6
165 x 6
185 x 5
205 x 3
195 x 4
Max Reps @ 175 = 10, 8
B)
Done
Subbed Rower for AB
15 cal / 12 reps / 10 reps / 15 reps per set
Thought scaling was unnecessary after 1st round… by the 3rd round I realized it was absolutely the right choice.
Unbroken reps by round:
TTB: 12 / 10 / 8 / 6
Ring Dips: 10 / 10 / 5 / 3
Push Ups: 15 / 10 / 5 / 3
Any tips on what to stretch/roll out of real slides are practically impossible?
3×10 DB Bench 60,65,70#
20 cals
15 K2E and or V Ups
12 stationary Dips
20 push ups
WU + lots and lots of rolling and smashing of arms, quads, hams and glutes
A. Bench – 85# x6, 100×6, 110×6, 120×5, 130×4
Max reps @ 117# – 4/4
B. EMOM for 20 min
10 Cal AB – 49s / 42 / 44 / 45
Strict K2E at 90 degree hold x 10 (except last round 10 strict T2B)
Ring Dips – 12 kipping / 10 strict / 10 kipping / 8 strict
Push Ups – 20 / 20 / 19 /18
***The fatigue from Candy’s Delight that I did yesterday is definitely setting in!!
A. Up to 185 at tempo 4 reps
165: 9, 8
B. 20 rower cals
12 T2B
8-10 ring dips
20 pushups
Yesterday’s WOD.
A. 21:57 – RX
B. 4 breaks for the 3 min hang. Uhg.
Warm up ✔️
Strength 6×60/70/80- 4×90- 5×90
80×3/5
Workout : sub ttb by ghd’s.: Done
20/20/20/20 cal bike
12/12/15/15 ghd’s
12/12/12/12 ring Dios
20/20/20/20 push up
What does @20×1 and @1111 mean
What the heckkkkkk was that EMOM
A. 185
B. 8/7 @ 165
C. Finished all the calories, came up short on dips and push ups on last round
CJ’s pure torture…
Yesterday’s and the day before has disappeared somewhere so will have to try and remember what I did
Warmup done
A. 5×5 BP every 2 mins
@90kg
Every 3 mins@81kg 2 sets
6,6
B. Every min
20 cals row
15 TTB
12 RD
20 push-ups
Rest
This one was ok as each section was done nicely within the time-limit so there was plenty of rest. Done with 2 kids in my gym as well to keep it fun before school!