May 27, 2020 – Competition

At-Home Workout (No Equipment)

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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 24 minutes (6 sets of):
Station 1 – 45 seconds of Front-Leaning Rest
Station 2 – 10-15 Bilateral Bent-Over Rows
Station 3 – 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 – Rest

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 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 reintroduce a little intensity after taking yesterday somewhat easy following Monday’s Memorial Day Murph workout. The intensity should be high, but the volume is relatively low today. Go hard during the working minutes.

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 24 minutes (6 sets of):
Station 1 – 15/10 Calorie Bike or Row
Station 2 – 10-15 Bilateral Bent-Over Rows
Station 3 – 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 – Rest

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 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 reintroduce a little intensity after taking yesterday somewhat easy following Monday’s Memorial Day Murph workout. The intensity should be high, but the volume is relatively low today. Go hard during the working minutes.

PRIMARY SESSION

A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps

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

B.
Every 2 minutes, for 12 minutes (6 sets):
Front 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 – Max Reps @ 80%

C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 = 2 reps @ 85% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 85% of 1-RM Clean & Jerk

D.
For time:
800 Meter Run
15 Devil’s Press (50/35 lb DBs)
400 Meter Run
12 Devil’s Press
200 Meter Run
9 Devil’s Press

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

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Araya van Leuken
Araya van Leuken
May 29, 2020 12:57 pm

Bit behind on the workouts this week, so finally had time to do this one today:
A: 15-20-25-30kg
B: 42-45-48-51-54kg, 48kg ×6 (could have gotten more strength-wise, but decided to stop when technique wasn’t good anymore)
C: 45-48-51-54-54-51-51kg (except for the last set all squat cleans (my power clean is better, since my squat is not so great).
D: 14.52 used one 16kg Kettlebell for the devils press
E: done @1kg

Simon Lehtimäki
Simon Lehtimäki
May 28, 2020 8:17 am

A. 60/70/80/90
B. 120/120/130/140/150kg then 130kg for 5 reps
C. 90/100/110/110/110/100/100kg
D. 12.46
E. Done

?

Jake Lanier
Jake Lanier
May 27, 2020 7:22 pm

A. Done stayed lightweight on those because my flexibility on those are limited
B. 250-270-285-300-320-285×6
C. 230/245/260/275/260/260 cleans felt really good
D. 10:55 Rx- Had to Row because it got dark on me
E. Didn’t have time

tino
tino
May 27, 2020 8:21 pm
Reply to  Jake Lanier

Late night session! Good job getting this in!

Jessica Uehlin
Jessica Uehlin
May 27, 2020 7:10 pm

Felt great today!
A) done up to 65- I may add some actual weight next time
B) 150/160/175/185/195/175×5 these felt great today
C) 140/150/160/165/165/160/160 these felt awesome too. I’ll take it
D) 10:10 Rx I really like devil press ?
E) done

Thanks Tino! Hope your day was awesome!!

tino
tino
May 27, 2020 8:21 pm
Reply to  Jessica Uehlin

Where’s that sub 10!? ?

Solid three days of work!

Jessica Uehlin
Jessica Uehlin
May 27, 2020 8:24 pm
Reply to  tino

I knowwwww I wanted that! ? surely I could have saved time somewhere. next time!!

Wilson Hopkins
Wilson Hopkins
May 27, 2020 5:52 pm

A. 40/50/60/70Kg
B. 110/117.5/125/132.5/140/125Kg x 3
C. 90/96/102/108×2 (missed Jerk on both)/102Kg x2x2
D. Rx 10:24
E. Done

Everything felt slow and heavy today. Perhaps a Murph hangover. Oh well, got the work in and tomorrow is a rest day.

tino
tino
May 27, 2020 5:56 pm
Reply to  Wilson Hopkins

Best take a couple days to scale back the intensity then a rest day tomorrow after “Murph”. You should feel good going into Fridays fun!

Wilson Hopkins
Wilson Hopkins
May 27, 2020 6:03 pm
Reply to  tino

Definitely looking forward to some rest and stretching. Bring on Friday!!??

Elena Ingoglia
Elena Ingoglia
May 27, 2020 3:11 pm

B) Front squat
115/125/130/140/150/130-max reps 10
These percentages are a bit lower but no rack still so power cleans then front squats.

C) C + J
125/136/140/150/140/140

D) 11:48 RX dang these hill runs ??
Holy hamstrings!

E) done with 3# db

tino
tino
May 27, 2020 4:12 pm
Reply to  Elena Ingoglia

Think of all the gains from the hill runs! You’ll be getting so fit!!

Elena Ingoglia
Elena Ingoglia
May 27, 2020 5:08 pm
Reply to  tino

For real!! I’m gonna be so fast when it’s flat. ??

Andrew Cheesman
Andrew Cheesman
May 27, 2020 2:54 pm

A.105, 115, 125, 135
B. 215, 225, 235, 255, 265,
235 X 4
C. 225,235, 245,255, 255 miss, dropped to 235,235
D. @40 10:38
E. Done

Patrick Benson
Patrick Benson
May 27, 2020 2:37 pm

Today’s training from home:

A) Saturdays deadlifts: 290/330/350/370
I wasn’t doing the deadlift metcon after so I added:
Every 3 mins for 13 mins:
4 deadlifts @ 80%
They have felt great this cycle.

B) Todays devil press/running couplet: 10:20 RX

C) “Wed Pump Sesh”
4 sets not for time:
15 single arm bent over rows
20 banded tricep ext
5 KB bicep curls per arm

D) Three sets:
60 sec banded glute bridges
30 sec banded glute bridge hold
Rest 90 sec

tino
tino
May 27, 2020 4:11 pm
Reply to  Patrick Benson

Those devils presses must have been spicy after th deadlifts! ??

Patrick Benson
Patrick Benson
May 27, 2020 4:40 pm
Reply to  tino

Thank god for rest day ?

David Bunce
David Bunce
May 27, 2020 2:05 pm

A. Up to 135
B. Up to 285 then 5×255 No belt. Trying to not use it as much as possible
C. up to 235. Still being cautious
D. 12:07 rx. Another heat warning today. My pale Canadian ass can’t take it. Don’t think we will be getting into the gym till September
E. Done

tino
tino
May 27, 2020 4:10 pm
Reply to  David Bunce

I heard it’s hot up in Canada! Stay safe and well hydrated!!

Eric Mullis
Eric Mullis
May 27, 2020 2:03 pm

A. Done, focused on form
B. 210, 225, 245, 255, 270, 240×3
C. 160, 170, 185, 190, 185, 185
D. 11:05 50lb db
E. 5lb db man those start to burn

tino
tino
May 27, 2020 4:09 pm
Reply to  Eric Mullis

?

VITTORIO MAGNANO
VITTORIO MAGNANO
May 27, 2020 1:09 pm

Every 2 minutes, for 8 minutes (4 sets): Squat Jerk x 3 reps B. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 70% 91 kg *Set 2 – 2 reps @ 75% 97,5 *Set 3 – 1 rep @ 80% 105 *Set 4 – 1 rep @ 85% 110 *Set 5 – 1 rep @ 90% 117,5 *Set 6 – Max Reps @ 80% 105 kg (8 reps) C. Every 2 minutes, for 14 minutes (7 sets): Clean & Jerk *Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk… Read more »

tino
tino
May 27, 2020 1:47 pm

Fun variation! Nice work!

Aron Megyik
Aron Megyik
May 27, 2020 1:09 pm

A) kinda done but not for weight
B) 105-110-115-120-125-110kg
C) 90-95-100-105-105-100-100kg
Every kg. felt super heavy today, definitely not a good weightlifting day
D) 2000-1000-500m bike erg instead of running and 25kg dumbells
Time: 11:40
E) done 2.5kg, but still burned

tino
tino
May 27, 2020 1:46 pm
Reply to  Aron Megyik

? ?

Meghan/Matt Sabean
Meghan/Matt Sabean
May 27, 2020 12:25 pm

A. 35-55-75-85
B. 115-125-130-140-150-130
C. 115-125-130-140-130
D. 12:58 @ 30# DBs. Sweaty one in the sun!

tino
tino
May 27, 2020 1:46 pm

Suntan must be on point ☀️ ?

Cathrine Nyhus Hagum
Cathrine Nyhus Hagum
May 27, 2020 12:13 pm

A. Limited Equipment Warm Up
B. EMOM for 24 minutes (6 sets of):
Station 1 – 15 Burpees
Station 2 – 15 Bilateral Bent-Over Rows @ 20 kg
Station 3 – 30 seconds of SHSPU
Station 4 – Rest
C. Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
D1. Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
D2. Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

tino
tino
May 27, 2020 12:21 pm

???

Amy Maschue
Amy Maschue
May 27, 2020 12:09 pm

A. Did split jerks, built to 120- the closer grip in this hurts my shoulders
B. 122/130/140/150/160 then 4 @ 140
C. 100/105/110/115/122/115/115
D. 25lb DBs, 16:47

tino
tino
May 27, 2020 12:21 pm
Reply to  Amy Maschue

Let’s keep working that shoulder mobility and stability.

Amy Maschue
Amy Maschue
May 27, 2020 12:54 pm
Reply to  tino

Yes, I have been. This one’s tough. I have bicep tendon calcification going on. Diagnosed last November and have been rehabing like crazy. I am finally able to Snatch again since late Feb, so it’s coming along! Thank you!!

Peter Bristotte
Peter Bristotte
May 27, 2020 11:48 am

Howdy! The doofus here forgot the knee sleeves on the dryer today and as I don’t feel comfortable squatting heavy without them, I changed a little bit the front squat and the clean and jerk work today, and considered the total load for both. A. Up to 95 lbs. B. 5 x 3 at 225 lbs, then 1 set of max reps at 225 (8 reps). C. Every 90 secs, for 12 min (8 rounds): 1 Clean and Jerk at 82.5% (220 lbs). D. Rx with 60 lbs DBs (all sets of 50s were lent to our athletes in the… Read more »

Hunter Britt
Hunter Britt
May 27, 2020 12:02 pm

A good pair of knee sleeves are the greatest thing ever haha!

tino
tino
May 27, 2020 12:20 pm

Excuses…?

Toni Martos
Toni Martos
May 27, 2020 11:18 am

Morning 12km with 350m+ in altitude from 1650m arrived to 2400m in 45min.

A.Done
B.Done last set 80kg 5reps
C.Done 0 fail
D. 1000m row ,500m ski , 15 cal assault
Devil with 17,5kg
12:10
E.Done

Hunter Britt
Hunter Britt
May 27, 2020 12:02 pm
Reply to  Toni Martos

Solid morning session too!

Brooke Proffitt
Brooke Proffitt
May 27, 2020 11:07 am

Going to try and do a few comp workouts a week 🙂 still following Jared’s lifting though so did max reps @80% BS and managed 15 reps which is great!

Wod- has to run 100 M laps and then Quick jog back inside to DBs : 10:42 Rx … I think my “sprint cardio” is still kind of there but longer wods probably not so much

Hunter Britt
Hunter Britt
May 27, 2020 12:01 pm

15 is awesome! Glad to have you on here. Just pay attention to how you are feeling and recovering combining work from both programs.

tino
tino
May 27, 2020 12:20 pm

Wooohooo! Look who’s back! ??

Benjamin Ransom
Benjamin Ransom
May 27, 2020 9:04 am

A. 135/185/215/235#
B. 255/270/290/305/325#
290×3 reps, didn’t really risk it here hammies have been tight since Murph
C. 250/265/280/300/280#
D. 12:10 @ 55# DBs

tino
tino
May 27, 2020 9:19 am

Time for some extra body work and rest tonight and tomorrow! 3 fun days of work!

Benjamin Ransom
Benjamin Ransom
May 27, 2020 10:28 am
Reply to  tino

This weeks been a leg smoker, but was happy with the way the weight was going up today.

Ezequiel Gonçalves
Ezequiel Gonçalves
May 27, 2020 8:50 am

A-40-50-50-50kg
B-based 160kg 5reps 80%
C-up110kg last 2 sets 102.5kg
D-10:10RX goal is sub 10 but slowed set of 12 devil press
E-done 3 kg db

tino
tino
May 27, 2020 9:18 am

So close!!! Just need to check in on that set of 12!

Ezequiel Gonçalves
Ezequiel Gonçalves
May 27, 2020 9:33 am
Reply to  tino

The work continues

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