May 30, 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.

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders or Crisscross Line Jumps

10 Bent-Over Backpack Rows
20 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders or Crisscross Line Jumps
20 Backpack Squat Cleans

Coaches Note:
Today’s intention is to fight the voice in your head telling you to rest. Ten minutes is no short amount of time to perform constant movement, but these reps are kept in smaller sets to allow you to attack each station and smoothly move to the next exercise.

You will find good benefit to your score to pace the run and push the other stations.

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.

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
16 Kettlebell Sumo Deadlifts
12 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
8 Single-Arm Dumbbell Power Cleans (Right Arm)
8 Single-Arm Dumbbell Power Cleans (Left Arm)
12 Alternating Reverse Lunges with Goblet Hold

Coaches Note:

Today’s intention is to fight the voice in your head telling you to rest. Ten minutes is no short amount of time to perform constant movement, but these reps are kept in smaller sets to allow you to attack each station and smoothly move to the next exercise.

You will find good benefit to your score to pace the run and push the other stations.

PRIMARY SESSION

A.
For breathing efficiency and movement quality:
30 Bar-Facing Burpees
50 Overhead Squats (20/15 kg)
1000 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Static Handstand Hold Progressions

For 60 seconds, perform one set of:
Nose-To-Wall Handstand Hold x 45 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Frog Stand x 20 seconds
Interval 2 – Back-To-Wall Split Handstand Hold x 30 seconds

Followed by. . .

If you are not familiar with the process of handstand push-up negatives, please watch this video.

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 39A9
*If you understand how to read tempo, you will see that you hold a 9 second handstand, 3 second descent and a 9 second headstand hold. The accumulated time spent on your head will help strengthen your neck for handstand push-ups to better prevent injury in the future.

Followed by. . .

Every 10 seconds, for 4 minutes (12 sets) of:
Interval 1 – Strict Handstand Push-Up x 1 rep
Interval 2 – Strict Handstand Push-Up x 2 reps
*If you fail a rep, rest a full interval and start where you left off.

Rest 60 seconds, and then. . .

For 60 seconds, perform one set of:
Strict Handstand Push-Up (singles) x max reps
*Once you finish a rep immediately kick off the wall, swing your arms once, then kick back up into another handstand push-up. If you feel like you are about to fail, swing your arms twice then kick to the wall again. As the minute progresses and fatigue sets in, continue to add one arm swing between reps to keep your fatigue level down and maintain quick and complete reps.

C.
Deadlift
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

D.
For time:
50/35 Calorie Assault Bike
30 Back Squats (225/155 lbs)*
20 Muscle-Ups

*Barbell can be taken from the rack.

Rest until the running clock reaches 16:00, and then…

E.
Three rounds for time of:
10 Deadlifts (315/215 lbs)
10 Burpee Box Jump-Overs (24″/20″)

F.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm Dumbbell Row x 10 reps each @ 2111
Rest as needed