May 11, 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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of RoboDog
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds

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

Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Backpack Deadlifts + 12 Alternating Pistols
Station 2: Rest

*Every time you go back to station 1, pick up where you left off.

When the running clock reaches 40:00, perform the following…

Three sets of:
Alternating Shoulder Taps x 20-30 reps
Bilateral Bent-Over Row x 8-10 reps
(Use a backpack or water jugs.)
Rest 30 seconds
Alternating Front Raises x 8-10 each arm
(Use a water jug or text books.)
Supinated-Grip Bent-Over Bat Wing Hold x 20-30 seconds
Rest 60 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 Notes:
Today’s intention is to incorporate some bodyweight and light weight movements into a 1:1 work:rest style interval. Work hard during the active minute and use the rest station to downregulate your heart rate as much as possible. The movements should be low enough in reps and light enough weight in order to keep moving efficiently – so adjust reps accordingly if they’re too much to sustain. Be careful of the Strict Handstand Push-Ups…they’ll sneak up on you!

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/Jumping Jacks
30 seconds of RoboDog
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds

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

Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols
Station 2: Rest

*Every time you go back to station 1, pick up where you left off.

When the running clock reaches 40:00, perform the following…

Three sets of:
Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm
Bilateral Bent-Over Row x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Front Raises

x 8-10 reps each arm
Supinated-Grip Bent-Over Row x 8-10 reps
Rest 60 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 Notes:

Today’s intention is to incorporate some bodyweight and light weight movements into a 1:1 work:rest style interval. Work hard during the active minute and use the rest station to downregulate your heart rate as much as possible. The movements should be low enough in reps and light enough weight in order to keep moving efficiently – so adjust reps accordingly if they’re too much to sustain. Be careful of the Strict Handstand Push-Ups…they’ll sneak up on you!

PRIMARY SESSION

A.
Every 8 minutes, for 16 minutes (2 sets):
500 Meter Row
30/22 Calories of Assault Bike
250 Meter Row
15/10 Calories of Assault Bike

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.

B.
Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch x 2 reps

Start at 50% of your 1-RM Snatch and build to today’s 2-RM.

C.
Take 15-20 minutes to build to today’s 1-RM Low-Bar Pause Back Squat @ 23X1

Followed by…

Tempo Back Squat x 5 reps @ 42X1
*Set 1 – 75% of 1-RM
*Set 2 – 70-75%
*Set 3 – 70-75%
Rest 2-3 minutes between sets.

D.
For time:
15 Bar Muscle-Ups
30 Shoulder to Overhead (135/95 lbs)
12 Bar Muscle-Ups
20 Overhead Squats (135/95 lbs)
9 Bar Muscle-Ups
10 Squat Snatches (135/95 lbs)

E.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)
Rest 90 seconds
Weighted Stationary Dip x 4-6 reps @ 21X0
Rest 90 seconds