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 Jog in Place/Jumping Jacks/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
30 seconds of Right Side Lying Leg Raises
30 seconds of Left Side Lying Leg Raises
60 seconds of Alternating Bird Dogs
30 seconds of Backpack Burpee Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Three rounds for time of:
400 Meter Run or 100 Mountain Climbers
Immediately followed by…
Three rounds of…
7 Backpack Squat Cleans
7 Backpack-Facing Burpees
After every run/climbers you’ll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 300 mountain climbers and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following…
Four sets of:
30 seconds of Bottom of Push-Up Hold
Rest 30 seconds
Immediately followed by…
Four sets of:
30 seconds of Bent-Over Backpack Rows
Rest 30 seconds
Immediately followed by…
Four sets of:
30 seconds of Hollow Hold
Rest 30 seconds
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 work on moving some weight around with an elevated heartrate. The backpack and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the mountain climbers hard and then try to hold on!
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 Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of DB Burpee Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Three rounds for time of:
400 Meter Run or 30/20 Calorie Bike or Row
Immediately followed by…
Three rounds of…
7 Dumbbell Squat Cleans
7 Burpees over Dumbbells
After every run/bike/row you’ll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following…
Four sets of:
30 seconds of Dumbbell Bench Press (moderate weight)
Rest 30 seconds
immediately followed by….
Four sets of:
30 seconds of Bilateral Rows
Rest 30 seconds
immediately followed by….
Four sets of:
30 seconds of Hollow Hold
(add some weight to hands overhead if this is too easy)
Rest 30 seconds
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 work on some weight cycling with an elevated heartrate. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the machines hard and then try to hold on!
Primary Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
In 15 minutes build to today’s heavy…
Enderton Front Squat Complex x 1 rep
(The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
C.
Build to today’s 3-RM High Hang Snatch
Drop back down to 65%, and then…
Build to today’s 2-RM Hang Snatch from Mid-Thigh
Drop back down to 65%, and then…
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
D.
Complete as many rounds and reps as possible in 7 minutes of:
9 Push Presses (115/75 lbs)
12 Box Jumps (24″/20″ – jump up and step down)
15 Deadlifts (115/75 lbs)
E.
Three sets of:
Reverse Hyper or Barbell Good Mornings x 20 reps @ 50% of 1-RM Deadlift
Rest 20-30 seconds
Banded March x 3 minutes
Rest 20-30 seconds
F.
One set of:
Banded Hamstring Curls x 100 Reps
G.
Three sets of:
Lunge Position Landmine Press (right arm) x 12 reps
Rest 30 seconds
Landmine Row (right arm) x 12 reps
Rest 30 seconds
Lunge Position Landmine Press (left arm) x 12 reps
Rest 30 seconds
Landmine Row (left arm) x 12 reps
Rest 60 seconds
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.
Assault Bike Conditioning Option
“Steady 20”
For max calories:
20 Minutes of Assault Bike
*Do not sprint/rest to accumulate the calories. We are looking for a continuous effort with most likely a slight decline across the twenty minutes. Be aggressive when choosing a goal pace to be able to hold.
Mixed Modal Accessory Option
Six sets for max calories of:
60 seconds of Assault Bike
60 seconds of Rowing
60 seconds of Ski-Erg or Burpees
60 seconds of Sandbag Bear Hug Hold (HEAVY)
Rest 2 minutes
Lets see how switching the order on last week effects your results. Make sure you record your results this week. You will want to compare them to next weeks fun. Goal is to hold 20/15 calories 🙂
A. Enderton Complex – Worked up to 265#
B. High Hang – 135#
Mid thigh – 155#
Floor – 175#
Not feeling explosive today.
Kept the weight down to keep better form.
C. Metcon – 5 rounds + 5 Push Press
Not much intensity here today. All push press and Deadlifts UB, transitions were lazy.
D. Finished with the 100 band hamstring curls ?
Tired from your first week back?
? probably. Body needs to get use to feeling what a good training week is like again ? fuel up tonight and come back ready for more tomorrow ?
???
B. 235#. I really don’t like this complex ? the bounce is so hard for me
C.150# high hang, 155# hang, 165# floor
D. 6+15. This workout was fun
Accessory done.
What’s up with the bounce?
Idk I just feel like I’m too forward. It just doesn’t feel right. But I’ve never had to bounce out of a clean or a squat so I probably just need to get used to it
B. Upto 185 (front squats are definitely harder not gripping the bar)
D. Got 5rounds +8 press
Did just strict OH press with just the 45lb bar
And did DB DL @45 per hand
Also took it kinda slow bc had to make sure hand placement is right.
E. Done
Pm did upper body
Also I saw an ortho yesterday and they did nothing. Took another X-RAY and gave me the same exercises as my PT. He said if it is still hurting me in 5-6 weeks to come back for an MRI.
That’s bull**** it’s been months. You need to seek out a decent dr
Thank u! That’s exactly what I am thinking! Already have a few names! Hope get in soon!
AM.
A. Done
B. Enderton FS worked up to 170 and stopped, it felt like I would have maybe failed 175. this is my 1RM clean, so I guess it I good?
C. HHS triple 110 (2 at 115), HS double 115 ( one at 120), snatch single 120 lbs. At that point I was tired.
D. 6 rounds and 10 reps. PP unbroken, deadlift some sets with a quick drop and pick back up to give my back a break
E. landmine stuff done
Pm. Bike later
Yup goal is your 1-RM Clean or above 🙂
A done
B upto 145kg
C triple high hang upto 110
Double (high) hang 120kg
Single 130 kg
D 6rounds and 3 reps
E/F/G done posterior chain was on fire
So fricking strong and getting pretty well conditioned too 🙂
Solid work!
????
– warm up and acessory on shoulders done in the morning with some core work
– enderton complex 140k. Happy +10k PR. Last rep with a little bit round upper back but I take it
– 3 high hang snatch 90k
2 hang snatch 95k
1 snatch 100k
– condo : 5 + 4. Step down from the box on each rep. Maybe less efficient than touch n go…
– romwod right now
Great work on the Enderton Squat PR!! Solid Friday session!
Enderton Front Squat: 265lbs.
High Hang Triple: 145, Hang Snatch Double: 165, Heavy Single: 185lbs. Little lighter than I thought they’d be – took video to look for something. Productive training though!
Conditioning 6+9 or 225 reps.
Accessory: Reverse Hypers (First Time!) and Banded March Done along w/ 100 banded hamstring curls.
May try to come back for a second session this afternoon but it is really nice out here in MN… 🙂
Get outside and go for a run or hike! The Vet D will do you good! Nice work!
Mixed Modal Accessory Option
60″ bike
60″row
60″burpees
60″ beat hug hold plate 2×20 kg+1×10 kg
344 rep (last week 357)
21-16-19
22-17-18
22-17-18
22-17-18
22-18-17
23-18-19
A. done
B.
105 kg front the ground
C.
3 rep 70 kg
2 rep 78 kg
1 rep 85 kg
D.
5 round+9 rep
E.F.G. done
Nice work Michele!
A. Done
B. 85kg
C. High Hang 45kg
Hang Snatch 47,5
Snatch 52,5kg
D. 182 reps, all unbroken.
E.F.G Done
Good job keeping that barbell unbroken and getting into your 6th round!
A. Done
B.Up to 195 Enderton FS
C. 3 High hang up to 125
2 Hang Snatch from Mid-Thigh up to 135
Snatch up to 145
D. Finished the box jumps in round five
E. Three sets of 20 good mornings and 100m sandbag carry.
G. Done
Really enjoyed this session. I’m training in the parking garage of our building and can’t drop weights so lots of volume at lighter loads was perfect for the snatch work
Think of all the gains from that eccentric loading having to guid the bar back to the floor. ???