April 3, 2020 – Competition

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.

Two sets of:
60 seconds of Running, High Knees or Bunny Hops
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
Rest 60 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. Perform this at 75-80% effort.

When the running clock reaches 18:00, perform the following…

Every 5 minutes, for 15 minutes (3 sets) of:
30 seconds of Side Plank Reach-Throughs (Left Side)
30 seconds of Side Plank Reach-Throughs (Right Side)
30 seconds of Single-Leg Deadlifts (Right Leg)
30 seconds of Single-Leg Deadlifts (Left Leg)
30 seconds of Hollow Hold
30 seconds of Handstand Hold or Pike Press Hold
30 seconds of Wall Sit Hold
30 seconds of Air Squats

When the running clock reaches 36:00, perform the following…

Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Superman Arches
10 Handstand Push-Ups or Pike Push-Ups

or…

20 Alternating Lunges
20 Push-Ups
15 Superman Arches

When the running clock reaches 54:00, perform the following…

Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Hollow Hold
Rest 60 seconds

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.

Two sets of:
60 seconds of Assault Bike or Rowing
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
Rest 60 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. Perform this at 75-80% effort.

When the running clock reaches 18:00, perform the following…

Every 5 minutes, for 15 minutes (3 sets) of:
100-Foot Suitcase Carry (50′ each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm)

When the running clock reaches 36:00, perform the following…

Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches
10 Handstand Push-Ups

When the running clock reaches 54:00, perform the following…

Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Weighted Hollow Hold
Rest 60 seconds

Primary Session

A.
Three sets of:
20/15 Calories of Assault Bike
15 Wall Ball Shots (30/20 lbs)
300 Meter Row
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion including the 30 seconds of rest. 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 minute on the minute…
Clean & Jerk x 1 rep

Start at 55% of your 1-RM, and build by roughly 3-5% each set. If you miss two consecutive lifts, you’re done for the day.

Rest 5 minutes, and then. . .

Complete as many reps as possible in 4 minutes of:
Clean & Jerk @ 60% of today’s heaviest lift

C.
Every 2 minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

D.
Four sets of:
Banded Hamstring Curls x 25 reps
Rest 30 seconds
Banded Knee Raise (Figure 4 Pose) x 25 reps
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds