PLEASE READ:
New cycle will start April 20th. We want to give the community time to get back to more normal training schedules with the hope that some gyms may be open and athletes will have access to more or regular training equipment.
Below is the post I made last week. After we found out the qualifiers have been delayed again and the majority of the community will still be on lockdown until at least April 30th we decided it was best to wait until the 20th to begin. I’ll continue to keep everyone updated if anything changes.
This week is the final week of the current cycle then you will have a “fun” transition week from the 13-19. Hit the upcoming week hard then use the transition week to get your mind and body ready to attack the new cycle starting April 20.
And don’t think “transition” means “deload” you’ll be training hard with some challenging final progressions and workouts.
Continue to control what you can control and keep training hard!
Previous Post:
Hey crew! I hope everyone is staying safe and controlling what they can control. Look after yourself and those closest to you and if we all do that we can get through the craziness sooner rather than later.
The original plan with regard to programming was to incorporate the IOQ2 qualifiers which were scheduled to start March 23rd. They have been delayed until April 6th hence why this cycle has went a little longer. Now with Granite Games being postponed to 2021 and potentially other sanctionals, who knows how the rest of the season will look. Our plan is to hold off for one more week to see if we get more info on IOQ2. If all is well the program will incorporate the two weeks of qualifiers starting April 6. If they decide to cancel completely we will start the new cycle April 13th after a transition week from April 6-12. Hopefully things will have begun to get better by this point and you guys will have full or at least more access to equipment to train. Until then we will continue to do our best to provide options for all our online community, limited equipment or no equipment. We love you guys and want to make sure we keep you fitnessing through this tough time.
Please let me know if you have any questions and hopefully by the end of this week we will be able to give you more guidance with regard to what’s coming up on the program.
Keep training hard and making the most of the situation. For many this is the perfect opportunity to dial in mobility and nutrition. Many of you will come out the other side healthier ?
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.
Two sets of:
60 seconds of Jogging High Knees In Place
30 second Static Goblet Squat Hold
60 seconds of Alternating Lateral Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
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…
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Backpack Push Press or Pike Push-Ups x 15-20 reps
Station 2: 5-10 Dynamic Push-Ups
Station 3: 20 Seconds of Side Plank (each side)
When the running clock reaches 35:00, perform the following…
Three sets of:
30-45 seconds of Handstand Hold (Substitute Front Leaning Rest if needed)
30 seconds of Reverse Snow Angels
15-20 reps of Backpack Curls
30-60 seconds of Russian Twist
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:
The intention of today’s session is to work on upper body muscle endurance.
During the 18 minute EMOM you should be pushing each minute to borderline failure. Doing so will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat. Set an intention for the number of reps you would like to achieve and then push to maintain throughout the entire workout.
The three sets during Part C are meant as a fun finisher to an already upper body intensive day. We added in some reverse snow angels and bicep curls in order to even out the balance between pushing and pulling.
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 (any machine you have access to)
30 seconds of Smurf Jumping Jacks
60 seconds of Alternating Lateral Lunges
30 seconds of Dumbbell Bear Crawl
30 seconds of Russian Baby Makers
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…
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm – or 7-10 with barbell)
Station 3: 30 Seconds of Renegade Rows
When the running clock reaches 35:00, perform the following…
Three sets of:
Arnold Press x 8-10 reps
Dumbbell or Kettlebell Gorilla Row x 8-10 reps each arm
Dumbbell or Kettlebell Alternating Biceps Curl x 10-15 reps each arm
30-60 seconds of Race Car Drivers
Rest 60 seconds
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:
The intention of today’s session is to work on upper body muscle endurance.
During the 18 minute EMOM you should be pushing each minute to borderline failure. Doing so will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat. Set an intention for the number of reps you would like to achieve and then push to maintain throughout the entire workout.
The three sets during Part C are meant as a fun finisher to an already upper body intensive day. We added in some curls and rows in order to even out the balance between pushing and pulling.
PRIMARY SESSION
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Four sets of:
Jerk-Grip Overhead Squat x 3 reps @ 3311
Rest as needed
For these, I want you to set your hands in closer than your typical OHS width, then ride down slowly (3 second descent) and hold at the bottom for 3 seconds before coming up. Weight isn’t as important as the tempo and stability.
C.
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the three sets – for activation and perfect mechanics.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Building to a heavy-ish double.
Followed by…
Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.
D.
Every 5 minutes, for 15 minutes (3 sets) of:
20 Burpees to Target 6″ Above Standing Reach
20 Chest-to-Bar Pull-Ups
20/15 Calorie Assault Bike
Sprint through these sets with the goal of being sub-3 minutes for all 3 sets.
E.
Three sets of:
Dumbbell Bench Press x 8 reps
Rest as needed
Supinated-Grip Bent-Over Barbell Rows x 6-8 reps
Rest as needed
Is the transition week a good opportunity to back of the training IF one feels abit overtrained? ?
Shoulder mobility and strength is getting worse. Any help or advice to help with regaining overhead mobility and strength.
I would never in a bamboo bar for sure and use it everyday. I would get your shoulder checked by a PT to make sure there are no underlying issues. Body work once per week. Mobility and stability twice per day.
Lots of great articles on the website. Use the search engine and type in key words like;
Shoulder mobility
Shoulder stability
Shoulder health…etc
Thank you.
A. Done
B. 75Kg across all
C. Modified and did OHP and PP work instead to work on shoulder strength. Shoulders do not like the snatch PP and snatch balance.
Complex done – 60/60/65/65/70/70Kg; these felt great and best in a long time. Quick, powerful, and technique was on. I cry ally held back on the weight because I didn’t want to risk injury to shoulders through fatigue. Really happy with this.
D. Rx with Echo. 2:35/2:47/2:58
E. Done
Great start to the week! Moving well, shoulder healthy and keep the intervals sub 3! ????
Barely sub 3. That was brutal at the end. Tomorrow’s squat ass bike conditioning looks sick. Can’t wait to tackle that.
Modified D from primary session:
Every 5 min 20 burpee / 20 thrusters 35# kg/ 20 cal echo
Rounds from 3:50 to 4:15, 6 total
Then the limited equipment piece with 35# kbs
16 alt kb push press / 10 hand c&j / 12 double kb rows
Fun workout thanks Tino!
Limited equipment option
Started off with 2 mile run
Then warm up
Emom18 used 35# db
Push press x8reps each
HC+J x 10 reps
Renegade rows x 8 each arm
Arnold press did half kneeling single arm because can’t do regular aronlds with 35#s 8 reps each arm
Biceps curls x -15 reps with 35#s
For race car drivers used a bosu ball and did 60 reps
Then did a core circuit
Holy shoulders
A) done
B) Stayed at 65. These felt realllly good today
C) up to 105, then
Up to 105, then
Stayed at 115
D) ummmmmm ? this was fun! I thought I started too hard but I stayed with it 2:12/2:08/2:17 Rx UB CTB, sets of 10 on the last. I thought it was every 3 min when I started and was like yeah I’m going to die fast. Reallly happy when I double checked! Winning! ?
E) done
Thanks Tino! Hope your day was awesome!
Awesome start to the week! Smoking fast on those intervals!! ??
Thanks so much Tino!! ….. you said sprint ? i actually needed that today!! I had a huge oh sh*t moment when I thought it was 3 min tho. ??
1. OH squat instead of snatch for shoulder
2. Pause squats – lots of good lifting last week… this week feeling heavy
3. Rx- 2:48/2:50/3:08…. SO much harder than it looks. I wanted that last one under three but between the last couple of burpees abs the first couple of cals… could not hold the sprint
4. Snatch pulls
Hows your shoulder feeling?
Todays conditioning was fun right!!? Solid start to the week!
Howdy!
A. Done.
B. 45-55-65-75 lbs.
C. Up to 115, then up to 125, then up to 135 lbs.
D. Scaled: did 12 strict C2B pull ups (still can’t kip): 2:56-2:50-2:49.
E. Done.
Have a great day!
Happy Monday! ? ?
Primary session
A: ✔️
B: Empty BB, 65#, 85#, 105#
C: 95, 115, 135
C1: 95, 115, 135, 135
C2: 95, 115, 135, 145, 145, 150. This felt super heavy towards the end
D: 3:32, 4:02, 4:42
E: ✔️
That escalated quickly on today’s conditioning! ???
A. Done.
B. To 50kg
C. 60kg, 55kg, all sets at 45kg due to space and legs dead from Chad.
D. 2.30, 2.36, 2.46 ring rows for C2B
E. Done
Main workout
All completed , the wod
3:30 , 4:15, 4:30
Nice work Toni! How did the rest go?
well , only one week ago my bad knee start to inflamated, its my bad knee have 3 cirugies, but today no pained. the snatch overhead ….. i load a little bit less normaly, and perfect , for other side better for tecnique , and today the feeling with the snatch are better.
A. Done
B. 25kg slow and very stable
C . 30kg,35kg,40kg
Snach balance whit 35,40kg
And last
start in 30kg , and finish whit 50kg but very happy 0 falied.
Happy for my tecnique , and step by step , more weight load
Thanks tino!!
Great to see your knee is feeling better! Keep being smart and adjusting accordingly! Solid work!
Started my mid-morning out by going for a 20-min run with the stroller. Would welcome any pointers here from any experienced running moms! It was like a sled push, especially uphill haha
A. Done
B. 35-55-75-85
C. Push press up to 105 / snatch balance up to 105 / snatch complex (wow!) up to 95
D. Sat this out today while the hubby did it
E. Done with 30s/85 barbell
Buy a good stroller to run with for sure!
Fun start to the week!
Hello!!
Primary Session:
A) Done
B) Up to 55lb
C) C1: 60 – 65 – 70lb ; C2: 45 – 50 – 55 – 60lb C3: 55 – 70lb
D) Scaled to 15 Regular PU and 10 Cal Echo Bike
3:05 – 3:06 – 3: 47 ?? ☠️
E) Done 25lb Dbs and 75lb Barbell
Have a great day!! ?
I presume your emojis mean that the workout went well?!? 🙂
death after the last round = went well ????
PRIMARY SESSION
A. Done
B. Done
15/25/30/34/34kg
C. Done
25/30/32/32kg
25/25/29/30kg
25/25/25/25/27/28kg (felt good, but decided to stay low weight and focus on the technique)
D. Done (3 Rds a 5 Minutes)
scaled it to:
-20 Burpees
-15 strict Pull-ups
-50 single unders
E. Done
Bench =10 kg DB
Pendley row=35 kg
Today my carbs went down a lot on my RP diet.. first I thought I might be to weak to train but actually it went well!!
Have a good start in the week!!
Great to see your nutrition and training is going well! Whats your goal with your nutrition?
A. Two sets of: 60 second Run 30 seconds of Smurf Jumping Jacks 60 seconds of Alternating Lateral Lunges 30 seconds of Plank to Push-up Transitions 30 seconds of Russian Baby Makers B. Emom, for 18 minutes (6 sets) of: Station 1: 8 Single-arm DB Shoulder Press @ 10 kg Station 2: 7 Single-Arm Hang Clean & Jerk Station 3: 30 Seconds of Renegade Rows C. Three sets of: Single arm Arnold press x 10 reps @ 10 kg Single arm DB Gorilla Row x 10 reps @ 10 kg Single arm DB Biceps Curl x 15 reps @ 6… Read more »
Fun start to the week!
A. Done (No equipment option)
B. 6 sets done (Limited equip option—used 30# KB for Min 1, 40# DB for Min 2, and :20/:20 Side Planks for Min 3) Woof ?
C. 3 sets done Limited equip option—used 30# KB for Arnold Press, 40# DB for Gorilla Row, 30# KB for Bicep Curls, and :30 HS Hold)
D. Done.
Gains on a Monday ?
A. Done
B. Done 135 focused more on tempo and technique
C. Skipped push press and snatch balanced bothered shoulder
Snatch complex: 135×2/155/165/185/205
Was a little conservative but shoulder felt ok with these. Weird
D. RX 1:56/2:34/3:00
Was dead after this
E. Done
Lats and legs were smoked going into today
????? brought the heat on the first set then slowly dies. Awesome push as always Bobby!
Rest that body up!
Thank you sir! It was a painful death today. Hopefully the inhaler will keep me going until the lungs are fully back!
Bobby that sub 2:00 rnd is ridiculous; so fast! Great work.
Thank you definitely couldn’t come close yo repeating that lol
A Done
B Done 70kg
C Done 70kg
D Done Used Row 03:20 03:45 04:33 and 5′ Cool Down Ligh Row
E Done
Good to see you cooling down! It is so hard to get athletes to do that
truth is really hard but I always try to make this lap calm and the training helps because it almost always ends on the row or bike these intervals
A: done
B. 95,115,135,155
C. 185,205,225
205,225,245,265
135,155,175,195,210×2
D. 2:06, 2:34, 3:50 good golly that was deceivingly disgusting. Got destroyed on that last round
E. 50 dbs, band row
Just have to expect it to punch you in the face when it is intervals that end with calorie bike haha
“It’s just 3 rounds? Oh that’s not bad at all”
Humbled daily lol
I mean it’s only 60 burpees, 60 pull-ups and 60 calories on the bike right?
Yep then only 60 minutes rolling on the ground attempting to recover
Was starting to feel under the weather, due to temp changes, so took Sunday off from early morning run. Back running again today. Faster pace 7:38/mile. Did a LOOONG bike ride on Sunday, all the way from east side to Times Square to Central Park. It was a beautiful day and glad I went for 2 hours ride.
Good to see you feel better today and started off the week well!
Thank you sir