May 15, 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 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following…

Three sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets

When the running clock reaches 18:00, perform the following…

Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers

Time Cap = 16 minutes

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

Three sets of:
60 seconds of Front-Leaning Rest
10-15 Alternating Biceps Curls (use an object like a water jug)
10-15 Bodyweight Triceps Extensions
30-45 second Handstand Hold
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:
Today’s intention is to practice working through a five round workout. None of the movements should be difficult or heavy enough to stop, but you will have to learn where and when to push on the workout.

Test yourself today, start aggressive and see if you can hold on for the remainder of the workout. DO NOT start the first round slow and expect to pick it up, today is not about pacing. Today we want you to be aggressive from the start and see what you’re capable of. Challenge yourself to go unbroken on the jumping lunges and straight leg sit-ups.

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 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following…

Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Calorie Bike/Row
5 Burpees
5 Jumping Squats
Rest 30 seconds

When the running clock reaches 18:00, perform the following…

Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Calorie Bike/Row

*Substitute 15 Thrusters if you do not have a wall ball.

Time Cap = 16 minutes

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

Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
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:
Today’s intention is to practice working through a five round workout. None of the movements should be difficult or heavy enough to stop, but you will have to learn where and when to push on the workout.

Test yourself today, start aggressive and see if you can hold on for the remainder of the workout. DO NOT start the first round slow and expect to pick it up, today is not about pacing. Today we want you to be aggressive from the start and see what you’re capable of. Challenge yourself to go unbroken on the wall balls and dumbbell or kettlebell deadlifts.

PRIMARY SESSION

A.
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up and step down)
5 Unweighted Box Jumps (jump up and step down)

Perform 5 weighted box jumps, immediately followed by 5 unweighted box jumps.

B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

C.
Every 2 minutes, for 18 minutes (9 sets) of:
Clean from Mid-Patella + Jerk

*Sets 1-3 – 75-79% of 1-RM Clean & Jerk
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%

D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (175/115 lbs)
30 Double-Unders

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (175/115 lbs)
12 Bar Facing Burpees

E.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)