May 5, 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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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 20:00, perform the following…

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Backpack/Object Romanian Deadlifts
(hug the backpack/object tight to your chest, then push your hips back and hinge until you feel the end of your hamstring’s active range of motion)

Rest until the running clock reaches 28:00, and then perform the following…

For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges

Rest until the running clock reaches 38:00, and then perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
10 Backpack Hang Clean and Press
10 Backpack Strict Press
25 Sit-Ups

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is to move with quality reps as fast as possible.

The first conditioning interval places a stronger emphasis on movement quality – the better you move, the more effective these exercises will be. The second and third intervals will force you to push your pace with relatively simple movement patterns that will keep your heart racing. Rest assured that the faster you complete your tasks, the more rest you’ll enjoy before the next interval.

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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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 20:00, perform the following…

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts

Rest until the running clock reaches 28:00, and then perform the following…

For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges

Rest until the running clock reaches 38:00, and then perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is to move with quality reps as fast as possible.

The first conditioning interval places a stronger emphasis on movement quality – the better you move, the more effective these exercises will be. The second and third intervals will force you to push your pace with relatively simple movement patterns that will keep your heart racing. Rest assured that the faster you complete your tasks, the more rest you’ll enjoy before the next interval.

PRIMARY SESSION

A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3 reps
*Pull the rings as low to your chest as possible and pronate the hands at the top of the pull-up. The goal is to get the elbows as high as the wrists by pressing down on the rings at the top of the pull-up.
Interval 2 – Muscle-Up Negatives on Low Rings x 3 reps @ 50A1

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up

x 1 rep
*If you fail a rep, rest during the following interval, then continue.

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
2 Squatted Muscle-Up Transitions + 1 Catch Position Hold (for remainder of interval)
*Starting from the catch position, perform two reps of the squatted muscle-up transition and hold the catch position until the next interval has started. This means that you do not come off the rings for the entire 60 seconds.

C.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Row x 10 reps
Interval 2 – Supine Ring Swing x 5 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Supine Snap Pull Swings x 2 reps
Interval 2 – Kipping Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 5 minutes (10 sets) of:
Kipping Muscle-Up to Catch Position x 1-3 reps (no dip to complete rep)

D.
Three rounds for time of:
300/250 Meter Row
12 Toes to Bar
8 Box-Facing Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest 5 minutes, and then repeat.

Note your times for both sets of the three rounds. Your goal should be to push hard, but we want to see some consistency between the first three rounds, and the second effort. Plan to attack the first set at 85-90% effort, then hammer it hard on the second effort after your five minutes of rest.

E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed