PERFORMANCE
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Followed by…
Assault Bike x 60 seconds (60-65% perceived effort)
Followed by…
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Assault Bike x 60 seconds (70-75% perceived effort)
Followed by…
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Followed by…
Assault Bike x 60 seconds (80-85% perceived effort)
Followed by…
Then…
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND 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…
Three sets of:
45 seconds of Smurf Jacks
45 seconds of Mountain Climbers
45 seconds of Down Ups
45 seconds of Double-Unders OR Running Man Line Jumps
Rest 2 minutes and increase the intensity each set
When the running clock reaches 20:00, perform the following…
Five rounds for time of:
60 second Plank Hold
40 Jumping Jacks
20 Tuck Jumps
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
1- 18 calorie row
2- 50 Double Unders
3- 15 T2B
4- 7 Devils Presses with 35lb dumbbells
5- rest
All complete as Rxd
That was awesome, found a second wind, made all the reps and got 6-8 DPs per round! This programming gets results ????
Uhg. Hard one.
1 – 10 cals AB
2 – 50 DU tripped 2 rounds
3 – 15 TTB 10/5, 10/5, 10/5, 10/3/2, 8/2/3/2, 8/2/2/3
4 – DP 25#s 10, 10, 10, 10, 10, 10
5 – rest
ummm…that was a sh!+ show. Rd 1-2 done, after that it’s a blur.
12 cal row – went to 10
DU fell apart after rd 3
T2B became high knees in rd 3
Only have a set of 26#kbs 7 per rd.
It was tough man. Good work getting through all 6 rounds!
EMOM for 30 min
10-12 Bike Cals – 12 / 12 / 10 / 9.7 / 10 / 10
50 DU – All UB
15 T2B – UB, 10/5, 12/3, 13/2, UB, UB
60s Max Devi’s Press @ 30# DBs – 6/6/7/7/7/7
1 min Rest
***Wow this was sooo much harder than it looked on paper! I did have to take an extra 60s bathroom run after round 3…DU aren’t always kind to old ladies like me!!
Minute 1: 15-18/10-12 Calorie Bike or Row
18 cals
Minute 2: 50 Double-Unders
Done with a lot of trips today
Minute 3: 15 Toes to Bar
Most sets were 12
Minute 4: 60 seconds of Max Reps Devil’s Press
6, 5, 5, 5, 5, 6
Minute 5: Rest
Why do the 1 minute rest feel so much faster than the working minutes?!?
Work with my new gym toy 80 lb kb
10 min emom
20 kb swings
1 min rest
Great work Mike! I have to tell myself that I have to work 60s and get 1 min of rest. For me 60s sounds faster than 1 min. Doesn’t always work…today was one of those days…but I think it was because we actually had to work 240 seconds and got 1 min rest….for me this was a lot harder than it looked on paper!!
Box conditioning session
5 rds every 6 mins
2400m Assault bike
15 American KB swings @24kg
20 KB flutter kicks
A lot of time spent on the bike, tough one!!!
Sounds like one of those “DARK PLACE” workouts. And I thought ours was tough today….yikes ????. Great job sticking with it Al!