June 17, 2020 – Competition

A.
Every 5 minutes, for 15 minutes (3 sets) of:
15/10 Calorie Assault Bike
10 Burpees
10/7 Calorie Assault Bike
25 Air Squats

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Build to 85-90% of your 1-RM Clean, and then…

Every 2 minutes, for 16 minutes (8 sets):
Clean + 3 Front Squats @ 80-85% of your 1-RM Clean

C.
Complete as many rounds and reps as possible in 16 minutes of:
60/40 Calorie Assault Bike
40 Alternating Dumbbell Snatches (50/35 lbs)
20 Muscle-Ups
10 Ground to Overhead (205/135 lbs)

D.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

E.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed

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 Run/Bike/Row
30 Seconds of Single Leg Ground

to Sky Reaches per Leg
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Shoulder Plank Taps
30 Seconds of Alternating Reverse Lunges
30 Seconds of Air Squats
Rest 30 seconds

When the running clock reaches 15:00, perform the following:

Complete as many rounds and reps possible in 90 seconds of:
150 Foot Shuttle Run
20 Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges
*Max Reps Hang Snatches OR Backpack Sumo Deadlift High Pulls in the remaining time

Rest 2:30 between sets and repeat for a total of SIX sets!

*Perform your hang snatches with a dumbbell, kettlebell, back pack, barbell or whatever you can use safely and have access to.

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1: 10-15 Weighted OR Banded Hip Bridges
Station 2: 20-30 Banded Pull Aparts

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 though sprint type intervals. You will get more rest time than work time. Your goal should be to sprint hard through the first set and then try to hang on for the remainder of the six sets!

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 Run/Bike/Row
30 Seconds of Single Leg Ground to Sky Reaches per Leg
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Shoulder Plank Taps
30 Seconds of Alternating Reverse Lunges
30 Seconds of Air Squats
Rest 30 seconds

When the running clock reaches 15:00, perform the following:

Complete as many rounds and reps possible in 90 seconds of:
150 Foot Shuttle Run
20 Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges
*Max Reps Hang Snatches in the remaining time

Rest 2:30 between sets and repeat for a total of SIX sets!

*Perform your hang snatches with a dumbbell, kettlebell, back pack, barbell or whatever you can use safely and have access to.

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1: 10-15 Weighted OR Banded Hip Bridges
Station 2: 20-30 Banded Pull Aparts

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 though sprint type intervals. You will get more rest time than work time. Your goal should be to sprint hard through the first set and then try to hang on for the remainder of the six sets!