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.
Mobility & Activation (Primary Session)
Pec Smash x 60 seconds per side
and then …
Shoulder Opener by Kristin Holte
Gymnastic Skills & Drills
For max reps, complete:
Unbroken Toes-to-Bar
(Once you go into a deadhang, your set is terminated. Do not exceed 40 reps)
and then …
Every minute, on the minute, for 5 minutes:
Toes-to-Bar x 20% of Max UB reps
“Gut Check”
35-49:
For time:
12 Ring Muscle-Ups
30 Thrusters (95/65 lbs)
12 Ring Muscle-Ups
50-54:
For time:
8 Ring Muscle-Ups
30 Thrusters (95/65 lbs)
8 Ring Muscle-Ups
55+:
5 Ring Muscle-Ups OR 10 Ring-Dips
30 Thrusters (65/45 lbs)
5 Ring Muscle-Ups OR 10 Ring-Dips
If you don’t have ring muscle-ups, then please substitute with one of the following progressions:
[Ring Dips with Scaling Options
]
Stationary-Dips
[Box Jump-Up to Full Support]
Please compare time to September 20, 2019
Strength Accessory Finisher
Three sets of:
Farmers Carry Kettlebell/Dumbbell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds
Optional Additional Run Endurance Session
Five sets for times of:
800 Meter Run
Rest 3 minutes
Aim for negative splits, requiring an all-out 100% effort on your final set to maintain your pacing.
Done on Sat, forgot to post – combined Fri and Sat stuff
Gymnastics) handstand work – got a frog stand press to handstand finally — TTBs: 20 then 4’s
Front squats) 250# – 285# (failed)
Condo) “Gut Check”: 7:48
In Nashville for weekend, so behind. Did the minimum equipment workout, but did 3 – 10 Min AMRAP
Did Strength Accessory Finisher w/ 40lb Db squats and 50 lb for row
A day behind, so Friday’s session on Saturday morning.
MAW done, CrossOver full protocol.
Gymnastics: Played with some handstand holds
FS: built from 65 kg and up to 96%, failed both 102 and 101%
Conditioning: 11:38 min (last time 14:04 min), also a new PR for PU to 17 reps
Accessories done
Nasal Breathing: AB in around 1:00 min, Farmer’s carry 9, 9, 11, 11, 9 meters.
A. 16 t2b
A1. 5x 4 for emom
B. 30 min Amrap
10 ca AB
10 push up
10 air squats
10 alt dB press 5/5
100 m 70# wreck bag carry
All with 25# vest
10 rds plus 25
C. 45# plus for land mine rows
15 sit ups
Fun Tom!