Warm-Up.
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side
Followed by…
Followed by…
Overhead Squats x 10
100 Meter Warm-Up Run
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Run
Overhead Squats x 10
Then…
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run or 1000 Meter Row
30 Power Snatches (75/55 lbs)
20 Bar-Facing Burpees
ALTERNATE AT-HOME WORKOUT OPTION – 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. Click here for the full workout briefing.
Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups
60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
200 Meter Run OR 15/10 Calorie Assault Bike or Row
When the running clock reaches 35:00, perform the following…
Four sets, for max reps, of:
30 seconds of Upright Rows
Rest 30 seconds
immediately followed by….
Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds
immediately followed by….
Four sets of:
30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press
Rest 30 seconds
immediately followed by….
Four sets of:
45 seconds of Flutter Kicks
Rest 15 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.
3+814
3 + 5 Power snatch
30 min amrap
Only had 65# and rower
3 full + 435m rowed
30 min AMRAP
800m run
30 power snatches (did 65# b/c only have a 45# bar at home, so 55# didn’t make sense)
20 burpees over the barbell
3 + 500m
AMRAP – 30 min
1000m row
30 p. Snatch 55#
20 bar facing burpee
2 + 1000m row + 17 snatch
(Goal was 3 rounds…didn’t quite make it)
Cash out:
Max effort plank – 1:20
2 min max effort military push up – 20
(I’m training for my first postpartum PRT)
Yesterdays A. 3 sets Posted Single Leg DL x 10 @ 3011 – 55# / 65 / 70 each leg BB Hip Thrusts x 7 @ 20X1 – 245# / 255 / 265 Rev Snow Angels x 20 – no weight ***Not sure what it is with posted single leg DL but I always end up with a spasm in my right glute. It was really bad today, but I just kept stretching it out…actually tucking my tail in the Rev Snow Angels helped it a lot!! B. 12 Min AMRAP – 6 Rounds + 8 reps RX 6 DB… Read more »
A. Mind Muscle Class
B. 50 Airdyne Cals
30 Power Snatches 75#
20 Burpees over bar
3 rounds plus a few cals on the bike. Good work on this one everyone…solid grind.
C. Crossover Symmetry 3 x As-Ts-Ys
a few dragon flags…
30 min amrap
1000 m; 30 alternating kb cleans 60 lb kb; 20 burpees over kb
This kept me in the basement the whole time.
3 rounds +67 m
Hey peeps, Didn’t post for a while but been there in the background grunting and steaming. This week I did: Tuesday: The bodyweight gymnastic work Ring pulls to sternum Handstand hold Plank seated shoulder press up to 70 kg x3 reps Amrap 12’ 6 strict pull ups 10 V ups 12 PP 22,5 kg 7 rds? Wednesday: Tempo Squats with Sandbags up to 110 kg x3 40 -30-20-10 Goblet squats 24 kg kettlebell (rest between the sets working on nasal breath control, no AB for the old spring steamer;) 4×10 leg extensions up to 80 kg @20X1 Thursday: 7000 m… Read more »
Welcome back Alex! Post here more often!
Thank you Nathan! I will try to keep posting more regularly 🙂
A. Max rounds in 30 mins
3rds + 30 secs on hand bike. Subbed in normal times for 800m run and used the hand bike as it was raining hard outside!
Whoever came up with this workout wanted to put us through it before the weekend! Good fun but hard work!!
Wow I felt this one.
A. 3 rds + 1000 m row + 10 hang power snatches (hang power instead to save hip impingement). First rd, ran 850 meters.
Incredible work Patrik! You got so much work done.
Thanks Mike, the hang power snatches instead of full snatches definitely sped things up!