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 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
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
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
?
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
Late night session! Good job getting this in!
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!!
Where’s that sub 10!? ?
Solid three days of work!
I knowwwww I wanted that! ? surely I could have saved time somewhere. next time!!
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.
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!
Definitely looking forward to some rest and stretching. Bring on Friday!!??
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
Think of all the gains from the hill runs! You’ll be getting so fit!!
For real!! I’m gonna be so fast when it’s flat. ??
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
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
Those devils presses must have been spicy after th deadlifts! ??
Thank god for rest day ?
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
I heard it’s hot up in Canada! Stay safe and well hydrated!!
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
?
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 »
Fun variation! Nice work!
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
? ?
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!
Suntan must be on point ☀️ ?
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
???
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
Let’s keep working that shoulder mobility and stability.
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!!
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 »
A good pair of knee sleeves are the greatest thing ever haha!
Excuses…?
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
Solid morning session too!
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
15 is awesome! Glad to have you on here. Just pay attention to how you are feeling and recovering combining work from both programs.
Wooohooo! Look who’s back! ??
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
Time for some extra body work and rest tonight and tomorrow! 3 fun days of work!
This weeks been a leg smoker, but was happy with the way the weight was going up today.
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
So close!!! Just need to check in on that set of 12!
The work continues