May 4, 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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
30 seconds of Kang Squats

30 seconds rest

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. Perform this at 75-80% effort.

When the running clock reaches 15:00, perform the following…

Against a 2-minute running clock, complete as many reps as possible of:
20 Air Squats
15 Backpack Push Presses
Max Reps of Backpack Devil’s Presses in the remaining time

Rest 60 seconds between sets, and complete a total of five (5) sets.

When the running clock reaches 35:00, perform the following…

Three sets of:
15 seconds of Top of Push-Up Hold
15 seconds of Bottom of Push-Up Hold
Max Reps of Unbroken Push-Ups
Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed

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 strength bias towards our upper body. There is a little bit of lower body mixed in to relieve your arms from time to time, but the primary focus is strengthening the upper body with both pressing and pulling patterns.

During the five intervals, go hard on the backpack devil’s press!!

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
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
30 seconds of Kang Squats
30 seconds rest

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. Perform this at 75-80% effort.

When the running clock reaches 15:00, perform the following…

Against a 2-minute running clock, complete as many reps as possible of:
10 Goblet Squat @ 21X1 Tempo
15 Dumbbell or Barbell Push Presses
Max Reps of Alternating Single-Arm Devil’s Presses in the remaining time

Rest 60 seconds between sets, and complete a total of five (5) sets.

When the running clock reaches 35:00, perform the following…

Three sets of:
Dumbbell Gorilla Rows

x 8-10 reps each arm
Rest 30 seconds
Dumbbell Floor Press x 8-10 reps
Rest 30 seconds
Dumbbell Farmer’s Hold Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed

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 strength bias towards our upper body. There is a little bit of lower body mixed in to relieve your arms from time to time, but the primary focus is strengthening the upper body with both pressing and pulling patterns.

During the five intervals, go hard on the alternating single-arm devil’s press!

PRIMARY SESSION

A.
For times:
1000 Meter Row
Rest 2 minutes
60/40 Calories of Assault Bike

Rest 2 minutes, and then. . .

Two sets of:
500 Meter Row
Rest 90 seconds
30/22 Calories of Assault Bike
Rest 90 seconds

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.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch

Rest 2 minutes, and then the running clock reaches 14:00…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3 reps @ 88-90%
*Set 6 – 4 reps @ 83-85%
*Set 7 – 5 reps @ 80%
*Set 8 – 6 reps @ 75%

D.
For time:
60 Wall Ball Shots (20/14 lbs)
12 Devil’s Press (50/35 lbs)
40 Wall Ball Shots
9 Devil’s Press
20 Wall Ball Shots
6 Devil’s Press

E.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds after each leg
Rest 90 seconds