At-Home Workout (No Equipment)
For time:
Ten rounds of…
10 Burpee Jump Backs
20 Air Squats
10 Tuck Jumps
Immediately followed by. . .
Five rounds of:
15 Backpack Deadlifts
15 Backpack Presses
Compare your results with March 20, 2020. Hopefully you’ve been consistent on the program and will show progress with a faster time today!
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:
If you performed this workout with us on March 20, please review your time from that previous effort, and create a plan to beat it!
If this is your first time doing the workout, A good goal would be to see how quickly you can move through the 10 rounds. Once you finish that portion, aim for large sets and take as few breaks during the five rounds as possible.
At-Home Workout (Limited Equipment)
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
Followed by. . .
Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders
Followed by. . .
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
Compare your results with March 20, 2020. Hopefully you’ve been consistent on the program and will show progress with a faster time today!
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:
If you performed this workout with us on March 20, please review your time from that previous effort, and create a plan to beat it!
If this is your first time doing this workout, focus on finding a sustainable but challenging pace that you can sustain throughout the workout. Expect the first quarter of the final run/bike/row to be uncomfortable after pushing the 10 rounds, then settle in to your pace and focus on what you need to do to finish strong.
Primary Training Session
A.
For breathing efficiency and movement quality:
100 Wall Ball Shots (20/14 lbs)
Every 2 minutes, including at 3,2,1,GO!, perform a 200 meter run or 200 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.
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%
C.
Bench Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Rest 2 minutes
Make these heavy the first wave, and heavier on the second. 🙂
D.
Complete as many rounds and reps as possible in 5 minutes
of:
5 Hang Squat Snatches (185/125 lbs)
5 Bar Muscle-Ups
Rest 3 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes
of:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
Rest 3 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes
of:
10 Front Squats (185/125 lbs)
10 Bar Facing Burpees
E.
Every minute on the minute, for 12 minutes (4 sets) of:
Interval 1 – V-Up x 40 seconds
Interval 2 – Hollow Rock Hold x 40 seconds
Interval 3 – Russian Twists x 40 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Two sets for max weight of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
B.
Five sets of:
200-Foot Harnessed Sled Drag (forward)
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.
Running Endurance Option
For time:
Run 5k
Compare today’s results to the week of February 22, 2020. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.
Rowing Endurance Option
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace
A. 7:32 (20lb slam ball and hill run)
B. 130/135/140 – 140/145/150 – 150/155/160
C. 125/135/145/135/140/145
D. Scaled to 95lb; 3+1 (shoulders were not ready for this after the bench press) / 3+8 (20 Russian swings with 24kg instead of pull-ups) / 4+5
E. Done
Plenty of Rest and recovery tonight and tomorrow! It’s been a tough week!
Solid work Lara!
A) 11:51- on a assault runner
B1) 185/205/215. B2)210/220/230. B3) 235/240/245
C) 135/165/195
165/195/225 Benching is still weak due to a shoulder separation a year ago
D) Short on time today so I did
“Acid Bath” -5:41
? that’s sounds like a unpleasant end to the week!
B.) 175/185/190, 195/200/205, 210/215/220
C. 135/145/155/140/150/160
D.) 4-UB MU, 4/1, 3/2 then 2 unbroken sets on snatches. I wasn’t warm enough to start this
2+18-single cleans, pull ups 3 sets. My grip was gone. I couldn’t hold on to the bar
3+12-6/4 on the squats and moved a steady pace on the burpees
Pretty happy with today’s work. Workout was tougher than I thought It would be lol
Today was ?
Great finish to a damn good week! Excited for what’s to come!
A 7:06 33/33/25/9 did running
B 3sets on 120kg
3sets on 140kg
3 sets on 150kg
C 6x130kg
4x 140kg
2x 150kg
6x 140kg
4x 150kg
2x160kg
D 4 +2 indeed hard for the grip? mu unbr
Snatches first 3 rounds unbroken 3/2 after that
3 rounds + 1 rep. Singles on p clean
Unb pull ups. Did break the last round 10/10 because my grip wasnt in the right place haha
3 rounds. Those front squats hurt. My lower back blew up.
Pushed the last set of burpees to finish
E done
These couplets are tough for sure! There will be more this coming week! 🙂
Enjoy the rest of your weekend!
Thank Tino, you too
A. 5:50
B up to 72.5
C.up to 70
D. -3 rounds, snatches 42.5kg I couldn’t take any more, my record in the snatch is only 55 kg
– 2+6 RX
– 2+10 RX
E. Done
Fun finish to the week! Nice work!
Warm Up Done. Good. 9:44.
C&J: 175, 180, 185; 195, 205, 210; 215, 220, 225.
Bench Press: 125, 145, 165, 145, 165, 175.
Conditioning:
4+1 – UB Bar MUs, hang snatches went from bop-bop high hangs to double and triples from above the knee. All over.
2+13 – pull ups: 20, 11-9, 3. Power Clean singles but my back started to get tight here.
2 – I had to stop early. Burpees were fine but my low back lit up and my legs stopped working.
Core Work Done.
Epsom salt bath needed.
You’re fine ??♀️
On Saturdays I train with a few more people and I have limited equipment so I usually have to make some changes. Over the last 6 weeks I have been just taking some old primary pieces and modifying them a bit to work with 4 people. We hit the strength piece as written then go “off cycle” for the conditioning piece. Just a little info as to why I modify Saturday’s Every 2 minutes, for 20 minutes (10 sets): Power Clean + Jerk + Clean & Jerk Build to today’s heavy. 135 / 155 / 185 / 205 / 215… Read more »
What a way to finish out the week! Looks like a fun session! Nice work buddy!
A.
7’02”
30/30/35/5 WB
B.
80-85-90 kg
90-95-100 kg
100-105-110 kg
C
80-90-100 kg
90-100-110 kg
D.
4 Round
5 Overhead squat 70 kg
5 Bar MU
2+20 rep
10 P.Clean 70 kg
20 P.U.
3+2 rep
10 F.S. 70 kg
10 Bar F. burpees
E.
Done
in the afternoon 25/30 km Mountain bike
Great to see you getting outside!! Enjoy the rest of your weekend!!
Part B what percentage we working from? Power clean? Clean and jerk? Thanks
Full Clean & Jerk! Have fun and get after it!