At-Home Workouts (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 Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil’s Press
10 Air Squats
4 Backpack Devil’s Press
15 Air Squats
6 Backpack Devil’s Press
20 Air Squats
8 Backpack Devil’s Press
25 Air Squats
Etc.. continuing the pattern.
Rest 60 seconds, and pick up where you left off for a total of SIX sets.
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row 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 see how well you can continue to push at a consistent pace as the rep scheme continues to ascend and you are getting a 1.5:1 work:rest ratio. Descending workouts get easier as each round passes, but today we are going to work on each round getting more difficult as you are forced to complete more consecutive reps as the time goes on.
When you get to the accessory work, have some fun with a few new bodyweight style movements that reinforce the human need to simply move through space.
At-Home Workouts (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 Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.
Rest 60 seconds, and pick up where you left off for a total of SIX sets.
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row 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 see how well you can continue to push at a consistent pace as the rep scheme continues to ascend and you are getting a 1.5:1 work:rest ratio. Descending workouts get easier as each round passes, but today we are going to work on each round getting more difficult as you are forced to complete more consecutive reps as the time goes on.
When you get to the accessory work, have some fun with a few new bodyweight style movements that reinforce the human need to simply move through space.
Primary Session
Movement Primer
Every 3 minutes, for 9 minutes (3 sets):
30 second Goblet Hold Good Mornings
15 Band Pull-Aparts
10 Close Grip Push-Ups
10 second Assault Bike Sprint
Gymnastics Skills Warm-Up
Every minute, on the minute, for 6 minutes:
Minute 1 – Wall Climbs x 2-3 reps
Minute 2 – Strict Ring Pull-Ups x 4-8 reps
Minute 3 – Bottoms Up Kettlebell Carry x 50′ per side
Gymnastic Gainz
Banded Strict Muscle-Up x 10-15 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)
Three sets of:
False Grip Mount x 3 reps
Rest 30 seconds
Strict Ring Pull-Ups x 3-5 reps (you may stay in the false grip if you’d like)
Rest 30 seconds
Rest as needed, and then …
Every minute, on the minute, for 7 minutes:
Strict Muscle-Up x 1-3 reps
If you don’t have Strict Muscle-Ups then perform these:
Ring Muscle-Up Negatives x 1-2 reps per minute
and then …
Three sets of:
Strict Ring Dips x 5-7 reps @ 3011
Rest 60 seconds
55+: Stationary Dips x 5-7 reps @ 3011
Deadlift Progressions
*Deadlift off of blocks:
Sets 1-2 – 5 reps @ 70% of 1-RM
Set 3-4 – 3 reps @ 80% of 1-RM
*These should be at or just below the mid-knee
EMOM Conditioning
35-54:
Every minute on the minute for 21 minutes:
Minute 1: 10 Burpee Deadlifts (40/30 lb.)
Minute 2: 15/10 Calorie Assault Bike
Minute 3: 15/10 Calorie Row
55+:
Every minute on the minute for 21 minutes:
Minute 1: 10 Burpee Deadlifts (30/20 lb.)
Minute 2: 12/8 Calorie Assault Bike
Minute 3: 12/8 Calorie Row
Please feel free to increase or decrease the reps above to make it more or less challenging.
Additional Optional Assault Bike Session
Six sets for times of:
40/30 Calorie Assault Bike
Rest 30 seconds
20/15 Calorie Assault Bike
Rest 60 seconds
PRIMER
GYMNASTICS, FIRST TIME ON RINGS IN WEEKS! COMPLETED.
0-6 ON FIRST 6 SRMU ATTEMPTS (LONG STRAPS NEED WORK) GOT THE 7TH THO!
DL FROM BLOCKS = 345/345/395/395
21 EMOM (DID RX 35-54 ROUNDS 1 AND 7), 2-6 CHANGED TO 10 CAL ROW OR WOULD NOT HAVE STAYED AS EMOM
Yay! Glad you are back to a place where you can use rings!
Primer: Check
Gymnasty: strict single MU
DL: 295 & 335
Conditioning: Had to use 30#, 15 Assault and 15 Cal Row each round.
Primer) done
Gymnasty warm-up and gainz) done (strict MUs: singles) felt good
DLs) done @ 265# & 300#
Condo) 55+ done
Primer) done
Gymnasty warm-up and gainz) done (strict MUs: 3,3,3,2,1,3,2)
DLs) done @ 305# & 350#
Condo) done min 1&3 RX, min 2 echo bike cals 15,9,10,10,9,8,9 (70 total)
Crushing those strict ring muscle-ups!
When will Murph be programmed?
It will be an option to do on Saturday or Monday!
The burpee deadlift is with 2 Dumbells of 20# ?
Correct!