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:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
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.
When the running clock reaches 20:00, perform the following…
For time:
21 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
15 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
9 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
When the running clock reaches 28:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
Burpees
Backpack Sumo Deadlifts
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible for 10 minutes of:
10 Backpack Goblet Squats
50 Lateral Line Jumps
10 Burpees
10 Backpack Sumo Deadlifts
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:
The goal of today is intensity! Push yourself hard during the couplets and earn a longer rest period to recover and repeat.
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:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
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.
When the running clock reaches 20:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders
9 Dumbbell Front Squats
50 Double-Unders
When the running clock reaches 28:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders
10 Lateral Burpees Over Dumbbells
10 Dumbbell Deadlifts
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:
The goal of today is intensity! Push yourself hard during the couplets and earn a longer rest period to recover and repeat.
PRIMARY SESSION
Mobility & Activation
Chest-Opener x 6-8 reps @ 3011
Followed by …
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory
x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
Warm-Up Flow
Every 5 minutes, for 15 minutes (3 sets):
25/20 Calories of Assualt Bike
500/400 Meter Row
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.
Strict Press
Take 12-15 minutes to find your new 1-RM Strict Press
Clean & Jerk Complex
Every 90 seconds, for 6 minutes (4 sets):
High Hang Clean + Mid-Thigh Clean + Clean + Jerk @ 55%
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 – 2 reps @ 60%
*Sets 3-4 – 1 rep @ 70%
*Sets 5-6 – 1 rep @ 75%
7 Minute AMRAP
As many rounds and reps as possible in 7 minutes of:
7 Burpees to 6″ target
7 Kettlebell Swings
7 Box Jumps (24/20″; step down – no rebounding)
35-54: 24/16 kg
55+: 16/12 kg
Upper Body Finisher
In 2 minutes, complete as many reps as possible of:
45/33 lbs Barbell Skull Crushers
Additional Optional Strength Accessory Session
A.
Three sets of:
Dumbbell Death March x 20 steps
Rest as needed
B.
For time:
400 Meter Prowler Push (no weight)
Strict P – 185
C&J done .. 145-200
Wod – 5 rds + 7 burpees + 1 KB
CJ complex. 240
7m amrap: 6+10 w70# kb
70 lb KB Brent – stout!!
M&A) done
Warm-up flow) done
Strict Press) 135
C&J) complex 125 then. 140, 165. 175
Condo) 50-54) 6 + 9
M&A) done
Warm-up flow) done
Strict Press) 73kg (last PR I remember was 66kg)
C&J) complex emom @ 65kg — c&j emom 2@75kg up to 1@195kg
Condo) skipped
Upper body finisher) done (didn’t count reps)
Optional) 400m prowler push done, didn’t time it
Oh that is awesome Jeremy!!
A day behind:
Snatches drills and hang snatches completed. Uploaded a few clips.
Box squats up to 90 kg (have only done 85 kg before) and tempo back squats on 60-63-65 kg.
Conditioning: I felt a bit off today, because of minor cold.
Total times: 4:32/4:34/4:41/4:49
Row 2:51/2:48/2:51/2:50
Thrusters 10/10
TTB UB
Accessories done
Optional rowing session:
4:19/4:15/4:15/4:16/4:18 min. My 1k PR is 4:12 min.
I hope you feel better soon!
A. 165# tied old PR
B. 3 pos at 130# all sets
B1. 155×2/165×2/175×2 all felt good today and did squat cleans for all movements
C. 5 rds plus 7 burpees
D. 55 reps
Strongman: used Kbs 1 20kg and 1 16kg
Good day!