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:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 2 minutes of:
30Facing Line Jumps
20 Backpack Sumo Deadlifts
20 Alternating V-Ups
Rest 30 seconds, and then…
Complete as many rounds and reps as possible in 2 minutes of:
30 Lateral Line Jumps
20 Russian Backpack Swings
20 Hollow Rocks
Rest 30 seconds, and then repeat for a total of TWO sets through both portions.
This portion will take 10 minutes to complete.
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
Spend extra time today on recovery modalities, such as using NormaTec boots, the Hypervolt massage gun, Compex electrical stimulation, myofascial release techniques or anything else that will help you improve circulation to fatigued muscles and improve your recovery after Monday’s Murph session.
Coaches Note:
Today’s goal is to move nonstop with perfect repetitions for 2 minutes. Yesterday was a tough day for those of us who completed some version of “Murph,” so we are trying to allow for some good active recovery through movement.
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:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Dumbbell Deadlifts
20 Alternating V-Ups
Rest 30 seconds, and then…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Dumbbell or Kettlebell Swings
20 Hollow Rocks
Rest 30 seconds, and then repeat for a total of TWO sets through both portions.
This portion will take 10 minutes to complete.
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
Spend extra time today on recovery modalities, such as using NormaTec boots, the Hypervolt massage gun, Compex electrical stimulation, myofascial release techniques or anything else that will help you improve circulation to fatigued muscles and improve your recovery after Monday’s Murph session.
Coaches Note:
Today’s goal is to move nonstop with perfect repetitions for 2 minutes. Yesterday was a tough day for those of us who completed some version of “Murph,” so we are trying to allow for some good active recovery through movement.
Mobility & Activation (Primary Session)
Supine Hip Flexion Mobilization x 60-90 seconds per leg
followed by …
Hip Internal/External Rotation x 30-45 seconds per leg
(only use a weight if you are comrfortable doing so, otherwise use just bodyweight)
and then …
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Walks (right)
30 Seconds Lateral Walks (left)
30 Seconds Banded Good Mornings
30 Seconds Banded Squats
Rest 30 seconds
Back Squat Progressions
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Gymnastics + Aerobic Conditioning
35-49:
Five rounds for time of:
5 Strict Handstand Push-Ups to 4.5″/3″ Deficit
1 Legless Rope Climb
(Time cap: 7:00)
Immediately followed by
For time:
50/40 Calories of Assault Bike
30 Goblet Squats (32/24kg)
40/30 Calories of Assault Bike
20 Goblet Squats (32/24kg)
30/20 Calories of Assault Bike
10 Goblet Squats (32/24kg)
50-54:
Five rounds for time of:
5 Strict Handstand Push-Ups
1 Legless Rope Climb
(Time Cap: 7:00)
Immediately followed by
For time:
50/40 Calories of Assault Bike
30 Goblet Squats (24/20kg)
40/30 Calories of Assault Bike
20 Goblet Squats (24/20kg)
30/20 Calories of Assault Bike
10 Goblet Squats (24/20kg)
55+:
Five rounds for time of:
5 Handstand Push-Ups
1 Rope Climb
(Time Cap: 7:00)
Immediately followed by
For time:
40/30 Calories of Assault Bike
30 Goblet Squats (24/16kg)
30/20 Calories of Assault Bike
20 Goblet Squats (24/16kg)
20/10 Calories of Assault Bike
10 Goblet Squats (24/16kg)
Please compare to March 24, 2020
Strength Accessory Finisher
Three sets of:
Frog Pumps x 12-15 reps
Rest 30 seconds
Glute Ham Raises x 6-8 reps
(If you don’t have access to a GHD machine then use someone in your household or secure your feet with dumbbells)
Rest 30 seconds
Weighted Prone Plank Hold x 45 seconds
Rest 30 seconds
Additional Optional Strongman Accessory Work
A.
Three sets of:
100-Foot Suitcase Carry (Left)
6-10 Tempo Strict Ring-Dips @ 3011
100-Foot Suitcase Carry (Right)
Rest as needed
B.
Three sets of:
Side Lying Leg Raises x 8-10 reps per leg
Rest 45 seconds
Ring Hamstring Curls x 8-10 reps*
Rest 45 seconds
*If you do not have access to rings then use a towel on floor that you can slide on
BS UP TO 400 WHICH IS 95%, CALLED IT THERE, STILL HURTING FROM MURPH
DID 5 SETS OF 5 FOR DEF. SHSPU, NO ROPE
BIKE/ GOBLET SQUAT WOD DONE
Back Squat: 305 Haven’t hit this weight since 2015.
Condo: Skipped HSPU, Rope climbs. Remainder was 11:25 (32KG)
Done Wed 27 May (day late):
M&A) done
Back squats) up to 245#, missed 255# (same as last test)
Condo) part 1 (mod: no deficit) 4:22 — part 2 13:12 (skipped last time)
Accessory) done
At home limited equipment wod—skipping not great, mostly because I kept hitting the plants or rope hitting the back of my skinny plywood piece
Snatch from yesterday: 180# New pr for the last 2 years and lower body weight.
Squat: legs tired from Murph yesterday; only 335.
Condo: 2:39 for sHSPU & Legless rope climb; 12:05 for AB and Goblet Squat (24kg) unbroken
Congratulations on your PR!
A. Only got to 360# today 15# shy of pr using cluster of weights to get there ( see picture )
B. 4:19 a lot aid walking back and forth with vest
9:23 for AB used 35# kB and 20# vest legs burned
C. Used 50 # wreck bag for frog pump and weighted planks
Used wall ball and did leg curls x10