PERFORMANCE
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 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 OPTIONS – LIMITED AND 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/Jumping Jacks
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Side Plank Each Side
30 Seconds of Divebomber Push-Ups
30 Seconds of Ground to Sky Reaches
Rest 30 Seconds
When the running clock reaches 10:00, perform the following…
Every 2 minutes, for 30 minutes (3 sets of):
Station 1 – 16-20 Alternating Reverse Lunges
Station 2 – 60 Second Plank Hold from Push-Up Position
Station 3 – 15-20 Tempo Push-Ups @ 1111
Station 4 – 5-8 Tempo Goblet Squats @ 5151
Station 5 – 45 Seconds of Biceps Curls
NO EQUIPMENT SUGGESTIONS:
Goblet Squats – Substitute Air Squats
Biceps Curls – Substitute Towel Curls
When the running clock reaches 45:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
40 Double Unders
20 Air Squats
10 Toes to Bar
NO EQUIPMENT SUGGESTIONS:
Double Unders – Substitute Running Man Line Jumps
Toes to Bar – Substitute V-Ups
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.
Did tomorrow’s at home workout because. Because. Well because I didn’t want to do todays or tomorrow’s. 19.1 is one of my least favorite workout. Ever.
20 min AMRAP
7 cal AB
3 SHSPU
3 Burpee DB clean & jerk (can’t do devils press) (25# DBs)
7 cal AB
6 SHSPU
6 BDB c&j
Etc increasing reps by 3 of the two movements
Switched to kipping HSPU after the 9 round and got 4 + 32 reps
(10 reps of BDB c&j in the round of 18)
Good one. Challenging and fun!
A. Push Press @ 20X1 E2MOM
6×155,170,185,190,195
B. EMOM for 4 rounds
20 cal EB 46”, 46”, 45”, 44”
T2B 12, 12, 12, 12
Ring Dip @ 1111 12, 12, 11, 11
Deficit push ups 17, 18, 17, 19
*used 25# plate for deficit
C. Realized I missed the second part of A, so
Push Press E3MOM @ 175
8, 9 reps
D. Travis Core Workout 1
Bench
1- 135 x10
2- 185 x 6
3- 185 x 6
4- 195 x5
5- 195 x5
Max reps
165 x13 and then 11
Emom done
20 cal bike
12 T2B
10 stationary Dipa
20 push ups
Rest
Sneaky
Yesterdays
A. 4-8 Sqt Sqt 115#
B. 9:48 35# bar
DAY:+3
A. Squats from yesterday up to 325. Back squats have felt great the last few times.
B. Bench press up to 165×6 at tempo
sets of 155: 8, 7
C. Today’s metcon done. Pushups were so hard after the other work today. Great workout!
Wow, u did the squats and then bench + metcon? Beast mode
A. Subbed strict press
1. 6×55#/6×65/6×75/5×85/5×90
2. 7×80/5×80
B. Done. Was tough to get 15 bike cals in time! Did 12 t2b each time, and did as many ring dips unassisted as I could, then would switch to feet on box until I got 12. Best round was 6 dips unassisted, worst was 2. Did 15 push-ups each round.
A1. Bench @ 20X1
105# x 6, 110×6, 115×5, 115×4, 110×5
A2. Max Bench @ 105# – 5/5
B. EMOM for 20 min
1 – 10 Cal AB – 47s / 41s / 41s / 41s
2 – T2B x 15 – all UB
3 – Dips – 10 kipping ring dips / 12 strict stationary dips last 3 rounds
4 – Push Ups x 20 / 20 / 15 / 15
***Dips and push ups were super tough today!!
Away for a few months working, so combo of limited equipment workouts and normal one.
Warmup done
A. Floor press every 2 mins 30kg DB’s
1-2 12 reps
3-7 10 reps
B. EMOM 5rds
1. Jump rope 60 secs
2. 15 v-ups
3. 12 tempo dips between chairs
4. 20 feet on chair push-ups
Nice little circuit, managed to mix it together quite nicely
Welcome back Al!
Thanks Mike, great work on the double!
Way to get some “work” in Al!!
Thanks Luke ????
Emom 2 min
5x5at 225 bench
20 min Emom
1-run 250m
2- 12 ttb
3-12 dips
4- 20 push-ups
5- rest