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 Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
30 seconds of Down Ups
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Good Mornings
7 Jump Squats
7 Air Squats.
When the running clock reaches 28:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Deadlifts
7 Backpack Bear Hug Squats
7 Backpack Shoulder to Overhead
When the running clock reaches 40:00, perform the following…
Four sets of:
20 seconds of Wide Push-Ups
Rest 10 seconds between sets
immediately followed by….
Four sets, for max reps, of:
15 seconds of Push-Ups
Rest 15 seconds between sets
immediately followed by….
Four sets of:
30 seconds of Bent-Over Back Pack/Water Jug Rows
Rest 30 seconds between sets
immediately followed by….
Four sets of:
30 seconds of Frog Pumps
Rest 30 seconds between sets
Coaches Note:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 7 minute timeframe. You then will be given 6 minutes to recover, slow your heart rate, and be ready to try and push to that same intensity, but with a different set of movements. You should never fail any of these movements, so there is no reason to stop!
Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.
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.
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Lumberjacks Right Side
30 seconds of Lumberjacks Left Side
30 seconds of Down Ups
Rest 2 minutes
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Deadlifts
7 Front Squats
7 Shoulder to Overhead
When the running clock reaches 28:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Bent-Over Rows
7 Hang Cleans
7 Thrusters
When the running clock reaches 40:00, perform the following…
Four sets of:
8 Dumbbell Floor Press (moderate weight)
Rest 30 seconds between sets
immediately followed by….
Four sets, for max reps, of:
30 seconds of Push-ups
Rest 30 seconds between sets
immediately followed by….
Four sets of:
8 Dumbbell Bent-Over Bilateral Rows
Rest 30 seconds between sets
immediately followed by….
Four sets of:
30 seconds of Weighted Frog Pumps
Rest 30 seconds between sets
Coaches Note:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 7 minute timeframe. You then will be given 6 minutes to recover, slow your heart rate, and be ready to try and push to that same intensity, but with a different set of movements. The weight should be light enough to where you should never fail any of these movements, so there is no reason to stop!
Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.
PRIMARY SESSION
A.
Four sets of
5 Seated Box Jumps
15 second Assault Bike Sprint
Rest 60 seconds
B.
Take 20 minutes to build to today’s “heavy” Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Front Squat @ 32X1 x 5 reps @ 65-70% of 1-RM
D.
For time:
Row 1000 Meters
50 Push-Press (75/55 lbs)
30 Pull-Ups
100 Double-Unders
E.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
10 Bent-Over Double-Arm Kettlebell Rows
A.Done
B.New PR @ 245
C.@195
D. 10:56
E.Done
Huge congrats on the PR!! ???
Thanks coach ????
A. Done
B. Up to 110Kg; technique was all over the place on this.
C. Done at 105Kg
D. 7:43Rx
Row – 3:20
PP – 25/25; shoulders felt pretty good on these
PU(strict) – 10/10/10; strict because of shoulders
DU – 23/3240/5; this was a mess. I was so amped to get to DU because they are a strength; I definitely let my excitement get the better of me. ??
E. Done
Seen the finish line and panicked! ?
Totally, shame!?
Limited equipment
B. 7 min pieces done with 35# kbs
7+4 and 6+12
C. Done with 55# dbs and deficit pushups
D. Then some echo bike for fun
Every 5 min 15 cal / 40 air squats / 15 cal did 6 rounds
Great workout thanks Tino!
Keep up the good work Tim!
A-done
B-up to 290(f.300 the jerk)
C)@225
D- 10:17
800m run with vest and pushing my 1 yr old in a stroller
50 PP
30 PU
100 dubs
E- done
That sled push sounds like a challenge!! Great work! ?? ?♂️ ?
Limited equipment option
Warm up✅
Amrap 7
7 Deadlift
7 front squats
7 STOH
6 RDS with 35# DB
That was challenging haha
Amrap 7
7 bent over row
7 hang cleans
7 thrusters
7 rds 4 rounds with 35# db 3 rounds I switched to just a barbell it was to much to move nonstop with the DB’s so wanted to keep the intensity
Floor press with 35’s
Push ups max in 30 15/15/15/15
Bi lateral rows w 35’s
Frog pumps with 35’s 20/20/20/20
That was a ride!
Party! Solid session Elena!
????
Hi!!! Made up Wednesday’s work yesterday- just moved through it, didn’t really push. Finished conditioning in about 27 min. That one was fun!!!
A) done
B) worked up to 165, didn’t push anything today either.
C) 150
D) 9:09 Rx
E) done
And then napped all afternoon ??♀️
Thanks Tino!! Hope your Friday has been awesome! (I keep forgetting it’s Friday ?)
Weeks seem to just fly by! Are you feeling better??
They do!! It’s crazy to me. Umm I feel better ish. Still not 100% but I’m trying to be smart ?
Let your body recover please 🙂
Yeah, I will. I may take a rest day tomorrow, or just a walk. This seems to be hanging on a little bit. Thanks Tino!
A. Done
B. Up to 150 (failed 155 clean with low elbows; hit it last week)
C. Done at 105 across
D. 12:30, scaled DU to 50 on the spot as I started to lose control. For reference, 30 reps unbroken is safe
E. Done with 25s
Ps: happy Easter to everyone!
Happy first easter to you guys and the little one!!! Hope you have a fun weekend!!
Hi hi! Just wanted to say I miss you guys!!! Vernon has still been writing my programming and I feel almost ready to return to competition programming. The good news is no back pain whatsoever and I’m up 5lbs (which is a good thing for me!). I will be back soon! Hope everyone is keeping healthy and talk to you all soon!
We miss you Caitlin! Excited to see you back, fit, healthy and ready to rock! Great to hear that you’re almost back to full health!
A. Two sets of: 60 seconds of Jog 30 seconds of Inchworms 30 seconds of Alternating Cossack Squats 30 seconds of Russian Baby Makers 30 seconds of Lumberjacks Right Side @ 10 kg 30 seconds of Lumberjacks Left Side 30 seconds of Down Ups Rest 2 minutes B1. AMRAP, 7 minutes of: 7 DB Good Mornings @ 10 kg 7 Jump Squats 7 Air Squats Score: 7 rounds B2. AMRAP, 7 minutes of: 7 Backpack Deadlifts @ 28 kg 7 Backpack Bear Hug Squats @ 28 kg 7 Single arm DB shoulder press @ 10 kg Score: 4 rounds +… Read more »
A lot of fitness was done today! Hows your booty with all the lunging and squats?!??
It’s sore- and I love it! ???
Hello!
A) Done with 20” Box
B) Up to 105lb
C) Done @ 100lb across (65%) lower back is a little bit tight.
D) 13:17 RX
E) Done with 12kg KBs for the lunges and 10kg KBs for the rows
Have a great day! ? Looking forward to tomorrow’s fun. ?
Here’s a sneak peak…:) A. Every minute, on the minute, for 16 Minutes (4 sets) of: Minute 1: Legless Rope Climb x 1-2 reps Minute 2: Alternating SIngle Dumbbell Box Step-Ups (50/35 lbs to 24″”/20″”) x 30 seconds Minute 3: Nose to Wall Handstand Hold x 45 seconds Minute 4: Assault Bike Sprint x 30 Seconds 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. “”Holte”” For time: 1200 Meter Run immediately followed by… Three rounds of:… Read more »
???
Did Wednesday’s Limited Equip Option yesterday
Only got through 4 sets of the 6. It was rough
Today: Limited Equip Option
A. 2 sets done.
B. 7 + 7 using a 40# DB
C. 6 + 13 using a 40# DB.
D. Done (skipped on the bent over row since I did that during the AMRAP). Push-ups: 12, 10, 11, 12. Weighted Frog Pumps: 19, 21, 21, 21
How’s that Quarantine life with school?
Primary session
A) ✅ (literally love the box jumps)
B) ✅ worked up to 150# (wow feeling taxed AF on the upper body from the week)
C) 140# for all 5 sets … ? wowser
D) 10:24 RX
E) ✅
Definitely an upper body pump today! ???
So much pump… I feel like a 3 Musketeers bar over here ?
A. Done
B. Up to 315
C. 235 across this was very hard for me
D. 6:59 RX
Row: 3:29
Push press: 35/15
Pull ups: UB
DU: UB
E. Done love this
Great work going sub 7! I think you could have held onto the bar for all 50 push Press though 🙂
I’m definitely not, not agreeing with that
That is a good push on the row to get you off on a good pace!
Thanks Hunter! Wanted to pick up the bar immediately after think this was a good pace for that
A) done
B) 115kg, failed the jerk at 120kg (120kg is the current cl&j pr)
C) 60-70-80-85-90-95 weights felt heavy, so took the squat lightly
D) 8:06 (pump was real after the push presses :D)
E) done 24kg kb
The upper body pump on the conditioning! ???
Decent days lifting considering the weights felt heavy!
Funny, because somehow the clean felt soo good today, definitely could lift more from that. Other than that, everything else felt heavy 😀
Took too long breaks between exercises in the metcon, def. wasted around a min at least just walking around after rowing, push presses and stuff…
No walking around!! Start the next exercise before you think you’re ready. You’ll surprise yourself!!
Yeah, i know. That is definitely something that i have to work on yet.
A. Increased box height each round
B. Up to 315
C. 270 across
D. 7:21
E. Done w 50# dbs
Great work on the conditioning! You were moving today! “Jackie” esk?
Definitely felt very similar holding on to those pull-ups!
A:done
B:75kg
C: 70kg
D:14.09
E.done
Is it ok to use dumbbells for E.?
Yup! ?