At-Home Workout (No Equipment Option)
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.
Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders
50 Backpack Sumo Deadlifts
50 Walking Lunges
50 Backpack Strict Press
Rest 3 minutes, and when the running clock reaches 15:00…
Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double-Unders
25 Backpack Sumo Deadlifts
25 Walking Lunges
25 Backpack Strict Press
Coaches Note:
Be aggressive in your pace and see how far you can get in the initial 12 minutes. Then after a bit of recovery you will have the chance to see if you can hold those paces again for half the time to total the same number of rounds in 6 minutes and half the repetitions as you achieved in the initial 12 minute portion.
At-Home Workout (Limited Equipment Option)
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.
Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders
50 Russian Kettlebell Swings
50 Walking Lunges with Dumbbell Farmer’s Carry
50 Dumbbell Push Press
Rest 3 minutes, and when the running clock reaches 15:00…
Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double Unders
25 Russian Kettlebell Swings
25 Walking Lunges with Dumbbell Farmer’s Carry
25 Dumbbell Push Press
Coaches Note:
Be aggressive in your pace and see how far you can get in the initial 12 minutes. Then after a bit of recovery you will have the chance to see if you can hold those paces again for half the time to total the same number of rounds in 6 minutes and half the repetitions as you achieved in the initial 12 minute portion.
Mobility & Activation (Primary Session)
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Banded Good Mornings x 15 reps
Followed by…
Three sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 30-60 seconds
A.
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
20 Power Cleans
20 Bar Facing Burpees
35-54:
135/95 lbs
55+: 95/65 lbs; 15 Toes to Bar
*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.
If you do not have a partner then please complete the following:
Complete as many rounds and reps as possible in 10 minutes of:
400 Meter Run
10 Power Cleans
10 Bar Facing Burpees
B.
Four sets of:
Foam Roller or Ring Hamstring Curls x 10-12 reps
Rest 30 seconds
DB Reverse Flies x 15 reps
Rest 30 seconds
Ab-Wheel Roll-Ous x 12-15 reps
Rest 30 seconds
Additional Optional Run Session
Every 8 minutes, for 24 minutes, complete (3 sets):
1200 Meter Run
Done Sat, forgot to post
M&A) done
A) solo: 2 rds + 400 + 2 cleans
B) done
Fun one. Throwing down with family and friends this afternoon on Sunday!
B- 2 Rds + 400 mts (10:03)
Friday=active recovery 5 k run. Sore feet and shins after the broad jumps, so I had to run on the beach. Heavy rain, strong winds and quite cold, but I put on a smile and enjoyed it! Saturday TTB, WB shots & HSW: Heavy rain again so had to do Push presses. WB 14 to 9’ ish Push presses at 66 lbs (30 kg) 1. 2:40 min (TTB UB, WB messy, PPUB) 2. 2:22 min (TTB UB, WB 10/10, PP UB) 3. 2:23 min (TTB UB, WB 10/10, PP UB) EMOM Lunges: 1. Farmer’s Carry alternating reverse lunges m, DB… Read more »
A. Goat bags, presses all done 20 kg KB for all
B. I subbed AB for run 1:45 on the bike
2 rds AB + 5 pc’ did singles during first 2 rds last 5 TNG
C. Done more AB work!