May 13, 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
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

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

Every minute, on the minute, for 4 minutes (4 sets) for max reps:
Station 1 – 30 seconds of Mountain Climbers
Station 2 – 30 seconds of Jumping Squats
Station 3 – 30 seconds of Backpack Devil’s Press
Station 4 – Rest

When the running clock reaches 20:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of Mountain Climbers completed during 30 second max effort
-Number of Jumping Squats completed during 30 second max effort
-Number of Backpack Devil’s Press completed during 30 second max effort

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

Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Lateral Flys
(use textbooks or water jugs)
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 Note:
The intention of today’s workout is to hit some sprint style intervals hard, and recover with limited rest. The work each set is going to take you at least 90 seconds to complete, leaving you with less than 90 seconds to rest. If at any point you are taking longer than 2 minutes and 30 seconds per set, scale the reps down so that you have at least a 30 seconds of rest before the next interval.

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
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

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

Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Bike or Row
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

When the running clock reaches 20:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

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

Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Dumbbell Lateral Flys

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 Note:
The intention of today’s workout is to hit some sprint style intervals hard, and recover with limited rest. The work each set is going to take you at least 90 seconds to complete, leaving you with less than 90 seconds to rest. If at any point you are taking longer than 2 minutes and 30 seconds per set, scale the reps down so that you have at least a 30 seconds of rest before the next interval.

PRIMARY SESSION

A.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats

Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

C.
Every 3 minutes, for 12 minutes (4 sets):
Clean + 2 Front Squats + Jerk

*Sets 1-2 = 1 rep @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk

When the running clock reaches 12:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk

D.
Four rounds for time of:
20 Alternating Dumbbell Snatches (50/35 lbs)
15 Toes-to-Bar
10 Box-Facing Burpee Box Jump-Overs (24″/20″)

E.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up