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:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Front Leaning Rest Hold
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. Perform this at 75-80% effort.
When the running clock reaches 20:00, perform the following…
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Burpees
Push-Ups
Backpack Thrusters
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by…
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds
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:
Today’s intention is all about finding your time to shine.
Be good at what you are good. Our suggestion would be to recover on the air squats due to the fact that you can not gain much time by pushing those fast. Pick your goal of where you want to push fast. It can be 1,2, or 3 of the movements or you ad in the goal of trying to cut out all transition time. Then you can get a nice mental reset during the reps of air squats.
After the metcon there is 10 minutes dedicated to a nice abdominal burn. One day quarentine will end and we want those abs ready for it!
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:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Front Leaning Rest Hold
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. Perform this at 75-80% effort.
When the running clock reaches 20:00, perform the following…
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Deadlift
Dumbbell Push Press
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by…
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds
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:
Today’s intention is all about finding your time to shine.
Be good at what you are good. Our suggestion would be to recover on the air squats due to the fact that you can not gain much time by pushing those fast. Pick your goal of either moving the burpee deadlifts fast or moving both dumbbell movements fast and then getting a little mental reset on the air squats.
After the metcon there is 10 minutes dedicated to a nice abdominal burn. One day quarantine will end and we want those abs ready for it!
Primary Training Session
A.
Every 6 minutes, for 18 minutes (3 sets):
25/18 Calorie Assault Bike or Bike Erg
300 Meter Row or Ski-Erg
12/9 Calorie Assault Bike or Bike Erg
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 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the 5 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
C.
Every 2:30, for 25 minutes (10 sets):
Snatch + 2 Hang Snatches
(Peform a snatch, then, lower the bar to the hang position above the knee & perform 2 hang snatches)
*Sets 1-4 = @ 70% of 1-RM Snatch
*Sets 5-8 = @ 75% of 1-RM Snatch
*Sets 9-10 = @ 80% of 1-RM Snatch
D.
Four rounds for time of:
90 Double-Unders
7 Muscle-Ups
5 Overhead Squats (205/135 lbs)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Build to today’s 3-RM Strict Pull-Up
Followed by…
Five sets of:
3 Strict Pull-Ups @ 70% of today’s 3-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds
B.
Four sets of:
Half Kneeling Rotating Med-Ball Slam (Right) x 10 reps
Immediately followed by…
Half Kneeling Pallof Press (Right) x 10 reps
Rest 60 seconds
Half Kneeling Rotating Med-Ball Slam (Left) x 10 reps
Immediately followed by…
Half Kneeling Pallof Press (Left) x 10 reps
Rest 30 seconds
Dumbbell Hammer Curls x 8 reps
Rest 60 seconds
Strongman Accessory Option
A.
Two sets of:
100-Foot Sled Push
(turn around at 50-feet; go as heavy as possible with no more than one stop per length)
Rest 2 minutes
B.
Two sets of:
100-Foot Farmer’s Carry
(turn at 50-feet; go as heavy as possible)
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatches (5 each arm) (32/24 kg)
10 Single-Arm Kettlebell Front Squats
100-Foot Single-Arm Front Racked Carry (must switch arm at 50-Foot)
D.
Two sets of:
200-Foot Harnessed Sled Pulls
(100-feet out, 100-feet back)
Rest 2-3 minutes
Aerobic/Gymnastics Skills Option
A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Four sets of:
20/15 Calories of Assault Bike
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk
20/15 Calories of Assault Bike
10 Strict Handstand Push-Ups to 4″/2″ Deficit
50-Foot Handstand Walk
Rest 3 minutes
A. Done
B. 45-55-65-75-75
115-165-195-215
C. 145-155-165
D. 11:26 – Scaled OHS to 185#
This guy?!?! Welcome back!!
Ha! I just keep coming back ?♂️?
How are you?
Am. -Warmup nose breathing done 4:00/3:30/3:30 -Strict 3RM pullup 60 lbs then 5 sets at 45 lbs – handstand play time worked on walking up and down on an angle in the yard. – snatch press and snatch push press hurt my shoulder so I skipped. Not sure what is wrong with my shoulder, the movements that I noticed hurting are behind the neck pushes, dips, and hanstandpushups. Everything else seems ok. – snatch complex 95-100-105-110-115 – conditioning: did 5 front squats at 135 instead of OHS. Wanted to not aggrevate my shoulder by having to take barbell from ground… Read more »
Looks like a solid day and some extra credit on the handstand walk obstacle! Nice job!
Anyone else destroyed from yesterday…? Or just me..? ? It took me 45 minutes to warm up so I was happy I just completed everything today ? A. Bike erg/ski/assault bike B. Kept all this very light. 35/40/45/50/55 and for the push press 65/75/85/95 C. 115/115/125/125/135/135/135/135/140/145…I had to build a little more than prescribed because these were the hardest snatches of my life D. 12:50…I’m really happy with this time, 7 ring mu unbroken for 4 sets is not in the cards for me right now. 60/30 dubs, 4/3 mu, unbroken OHS. I took some time in my transitions too.… Read more »
The start of a new cycle is always tough and in your case having not had much consistency with training will mean that it will be extra sore! Just make sure you’re dialling in your sleep and recovery, and also adjusting day to day based on feel. Hopefully after a week or two your body will adapt and then you’ll be able to push on with training! ???
Limited equipment option press
Warm up done with nose breathing.
10-1 burpee dl + db push press + air squats.
Done with 22.5kg dbs
Time 10:48
Came out of the gates fast and tried to hang on. Used the air squats as a rest point and didnt push those so i could go hard on the db movements. Worked out pretty well.
Finished the ab work
Nice work Koen! Still been hitting these consistently?
Missed some days last week. Im rebuilding our house with my dad that took a lot of time.
Doing almost all of it ourselves takes up a lot of time. Committed to putting in more training time the coming weeks!
That’ll pass as a workout! 🙂
Please send pics of your handy work!!
Before i start writing down my results… Tino my legs from yesterdayyyy??? A done B presses from receiving 20/40/50/60/70kg no problems here Push presses 80/100/110/115kg C first 4 sets on 90kg no misses 5-8 100kg missed only the last set my 2nd hang snatch 9-10 110kg missed only the last hang snatch of my last set. Again all the leg work felt sooooo heavy hahaha D 10:46 Du’s first round unbroken, broke the rest in 2 or 3 sets Followed the unbroken mu and OH squats Must say the oh squats felt easy!! Pretty happy with the effort on this… Read more »
Didn’t look like your sore legs affected your conditioning work today.:)
Another solid session Mauk, same again tomorrow, now go rest those legs and take an epsom salt bath 🙂
Nose Breathing Done. Getting better as it gets a little warmer. Snatch Press: 35, 55, 65, 75, 85; Snatch Push Press: 95, 105, 115, 125. Snatch + 2 Hang Snatch: 4@145, 4@155 (missed the 3rd rep on the 4th set here, little sloppy on the set up), 2@165lbs. Missed the last hang snatch. Little Grip Fatigue. Volume! First two were always solid. Second hang became a challenge on last five sets. Overall good working sets though. Conditioning: 11:13 – Goal was closer to 10:00. But some positives: MUs under fatigue went well: 7, 7, 7, 6+1, and solid OHS until… Read more »
? ? ❌??❤️
A. Did a light run and some single unders for 15 minutes with nasal breathing.
B. Press at 75# trying to keep the tempo and stay low in the squat. Push presses done at 145 to 165
C. Done. Happy with how these felt considering I haven’t done much lifting for a while
D. No rings so I subbed strict HSPU and my shoulders died way faster than I expected. 14:10
Handstand play time. Working on freestanding
Will do the strength accessory later today
How are your knees feeling after yesterday?
Really good actually. I was a good patient and did everything my physio told me to do and also waited for his blessing before starting up again. I’m going to stay light and work on shoring up movement patterns. It is also a good opportunity to try to bring up my upper body pressing….that obviously needs work as seen in the conditioning today haha
Great to hear! Its amazing what happens when you listen to the professionals. too many athletes try to rush but the ones who listen end u coming back fitter and stronger. excited for what’s to come!