PERFORMANCE
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
Every 12 minutes, for 36 minutes (3 sets) for times of:
50/35 Calories of Assault Bike, Assault Air Runner or Bike Erg
30 Burpee Box Jump-Overs (24″/20″)
800 Meter Ski Erg, Row or Run
If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.
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 rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders OR Lateral Line Hops
(Perform at 70% Intensity)
Immediately followed by…
Two rounds of:
500 Meter Row or 400 Meter Run
20 Jumping Lunges
(Perform at 80% Intensity)
Immediately followed by…
One round of:
500 Meter Row or 400 Meter Run
50 Double-Unders OR Lateral Line Hops
20 Jumping Lunges
When the running clock reaches 40:00, perform the following…
As many rounds and reps as possible in 10 minutes of:
100 Meter Run
10 Burpees
100 Meter Run
11 Burpees
100 Meter Run
12 Burpees…and so on, adding 1 rep to the burpees every time you complete the 100 meter run.
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
Yesterday’s A. Front Squat – 158# (1# PR) 2 attempts at 160 was a no go today. B. 3 rounds for time – 12:57 400m Run – TM @ 7mph (2:09 each round) 8 Front Squats @ 120# taken from floor (UB, 5/3, 7/1) ***1:32 slower than 2 years ago with only 115# on the bar C. 2 Rounds for quality GHD sit ups x 10 + 30s Hold GHD hip ext x 10 + 30s Hold BSS x 10 with 24kg KB in Goblet hold + 10 DBSS (no weight) – each leg Alt Single leg V up x… Read more »
Yesterday’s workout
A. Front squats Up to 305
B. Rx: 9:24
C. 9 min emom
8 strict ring dips
12 HR pushups
16 strict pull-ups
Those are some HEAVY front squats…then to CRUSH the mecon and still have enough left to get a hella lot of strict emom work in….outstanding day for you Mike!
Thanks so much! I felt great today after two rest days. It was nice to get the emom work in too. I have to get ready for the water park!
Congrats on your PR! That’s incredible! I like the accessory work you got in.