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.
When the clock starts, perform…
Two sets of:
60 second Jog in Place/Jumping Jacks/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
30 seconds of Right Side Lying Leg Raises
30 seconds of Left Side Lying Leg Raises
60 seconds of Alternating Bird Dogs
30 seconds of Backpack Burpee Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Three rounds for time of:
400 Meter Run or 100 Mountain Climbers
Immediately followed by…
Three rounds of…
7 Backpack Squat Cleans
7 Backpack-Facing Burpees
After every run/climbers you’ll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 300 mountain climbers and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following…
Four sets of:
30 seconds of Bottom of Push-Up Hold
Rest 30 seconds
Immediately followed by…
Four sets of:
30 seconds of Bent-Over Backpack Rows
Rest 30 seconds
Immediately followed by…
Four sets of:
30 seconds of Hollow Hold
Rest 30 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:
Today’s intention is to work on moving some weight around with an elevated heartrate. The backpack and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the mountain climbers hard and then try to hold on!
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 Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of DB Burpee Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Three rounds for time of:
400 Meter Run or 30/20 Calorie Bike or Row
Immediately followed by…
Three rounds of…
7 Dumbbell Squat Cleans
7 Burpees over Dumbbells
After every run/bike/row you’ll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following…
Four sets of:
30 seconds of Dumbbell Bench Press (moderate weight)
Rest 30 seconds
immediately followed by….
Four sets of:
30 seconds of Bilateral Rows
Rest 30 seconds
immediately followed by….
Four sets of:
30 seconds of Hollow Hold
(add some weight to hands overhead if this is too easy)
Rest 30 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:
Today’s intention is to work on some weight cycling with an elevated heartrate. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the machines hard and then try to hold on!
PRIMARY SESSION
A.
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up and step down)
5 Unweighted Box Jumps (jump up and step down)
Perform 5 weighted box jumps, immediately followed by 5 unweighted box jumps.
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch x 1 rep
*Sets 1-2 – 70-74% of 1-RM Snatch
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%
C.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 82.5%
Followed by…
One set of:
Front Squat x 3 reps @ 82.5%
(no tempo prescription)
D.
Five rounds for time of:
9 Bar Facing Burpees
7 Hang Squat Cleans (155/105 lbs)
5 Box Jumps (40″/30″)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)
E.
Four sets of:
Dumbbell Floor Press x 10 reps @ 2111
Rest 30 seconds
French Press x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes
A. Done using 12.5Kg DBs and 30” box
B. 62.5/67.5/72.5/77.5Kg; felt pretty good on these
C. 102/110/117.5/125/130Kg; 3x130Kg
D. 8:49 Rx
BFB – fast and tried to accelerate each rnd
HSC – UB and quick
BJs – 5 quick reps
Overall I tried to focus on reducing time in transition. Took a little time before BJs to refocus so I didn’t cheese grate my skins. Second to last rnd was definitely my fastest, last rnd was second fastest. Loved this. Feeling really confident moving the BB these days.
E. Done
Moved well today dude. Found your rhythm on those high box jumps and pushed the pace on the other movements.
??
Limited equipment option
3 rounds with 400m run and 55# dbs in 23:36
5 rounds in 40:30
Then some hollow rocks / holds
Fun grind thanks Tino!
Putting in the work! ?
Things felt awesome today!
A) done
B)100/100/115/115/120/120/125/125 these felt good!
C) 140/150/160/175/180 then 3@180
D) 9:02 Rx this was a good one
E) done
Thanks so much Tino! Happy Friday! ?
Regular schedule has resumed ??
Yessir!! ??
A. 15*3 20*3
B. 185. 195. 200. 205. 210. 215. 220. 225
C. 244. 265. 285. 305. 315
D. 9:42
E. 50. 50. 15
??
Hello!! A) Done with 8lb Dbs and 16” box. I’m still in the process of trust my knee on box jumps. B) 2 x 60lb – 2 x 63lb – 2 x 67lb – 2 x 70lb (lower percentages) C) 100lb – 108lb – 116lb – 124lb – 128lb D) 11:57 Scaled barbell to 75lb (unbroken sets) and 24” box (don’t have any confidence to jump on a 30” wooden box and I didn’t want to risk have a bad accident in the middle of all this) E) Done with 25lb , 30lb and 8lb Dbs Have a great day!… Read more »
Best be safe! Nice work Sabrina!
Howdy!
A. Done with 30 lb DBs.
B. Up to 155 lbs.
C. Up to 306 lbs.
D. 9:58 Rx.
E. Done.
Have a great weekend!
Snuck under 10 minutes. Nice work!
A. Done
B. Up to 205
C. Up to 255
D. 50lb DBs and broad jumps over a tractor tire. Didn’t have a place high enough. About 10 mins
E. Done with 50lb DB
Fun variation! ??
A. Done
B. 165-180-190-200 ( wasn’t feeling that great on snatches)
C. 225-240-260-275-290: 290
D. 9:35 Rx
E. Done
Didn’t feel good on the snatches but moved well on the conditioning! ?
A. Done
B. 130-135-145-150 lbs felt smooth
C. 155-165-175-185-190 lbs knee was bothering me a bit
D. 9:47 RX
E. Done with Single arm KB floor press instead of DB
Hope there’s nothing serious going on with your knee! ?
Been dealing with jumpers knee for a few years now.. right now it’s particularly bad haha ?
A) 10# DB’s, 24” box
B) 100-110-115-120 *missed one but got a good rep in under the time
C) 125-135-145-155-160; 160 *felt strong today!
D) 13:44 Rx
*30” box gave me pause multiple time
E) Ran out of time today!
Great work conquering that 30″ box safely Breanne!
Great day of training!
A. Done with 15s
B. 85-95-100-105-105-110-110-115
C. 105-110-120-130-135-135(3)
D. 10:50 with 85# on the bar to go unbroken across 5 rounds; box at 30”
Great Friday. Were planning on doing Wednesday’s session tomorrow 🙂
Good job guys! Have fun with Wednesdays session tomorrow. Its a fun one!!
Long day of work but as soon as I got warmed up I felt fine
B. 90 kg felt good
https://www.instagram.com/p/B_Xvr0Xn8uX/
C. Class template 110*5
D. This was SCARY!
14:30
First round 3:30
Last round 2:20 (When I started to trust myself)
E. Done!
Looking smooth Lars! 90kg looked solid!
Need to invest in some soft boxes, I agree that 40″ is a little scary. I already had to take a trip to the A&E at the start of the year. ??♂️
A.done
B. Done start 47,5kg last try failed with 60kg
Cdone
D . 10:30 with 50kg
E.done
A. Two sets of: 60 second Jog 30 seconds of Right Side Plank 30 seconds of Left Side Plank 60 seconds of Banded Monster Walk 60 seconds of Alternating Bird Dogs 30 seconds of DB Burpee Deadlifts B. Three rounds for time of: 100 Double Unders Immediately followed by… Three rounds of… 14 Single-arm DB Squat Cleans @ 10 kg 7 Burpees over DB Time: 16:44 ??? Fun workout! C1. Four sets of: 30 seconds of Single-arm DB Bench Press (both sides) @ 10 kg Rest 30 seconds C2. Four sets of: 30 seconds of Single-arm Bilateral DB Rows (both… Read more »
Dumbbell and bodyweight ninja!
A-done 60cm 15kg double db
B-up82, 5kg
C-140kg sets of 1
D-9.01
E-done
No equip option
A. 2 sets done
B. 16:47 using 100 MCs and 3 rounds of 7 DB Squat Cleans and 7 DB Burpees
C. Done
D. Done (breathing may have turned into sunbathing…)
As long as the nose breathing continued during sunbathing 🙂
A. Done
B. 175/180/190/185/200/205/215/225
C. 245/270/290/305/317/317×3
D. 8:39 RX
Shin took a hit on fourth round of box jumps tried to rush the last one and just lost focus
E. Done with some other shoulder stuff
It is always the last round that happens! You were moving on that workout. Nice work
Always! Thanks Hunter!
Dude, watch those shins, I have PTSD after my trip to A&E at 4am for 17 stitches…?
Yikes that’s brutal! Luckily mine was not that bad just a cut and a bruise hurts though!
A. 20# dbs to 24 inch box
B. Up to 205
C. Up to 325
D. 9:04- nice steady pace to make sure I didn’t eat shit on the box jumps
E. Done- all the gainz. My chest and triceps are still sore from Wednesday?
Definitely need to focus on those jumps!
Friday pump session!?
Hi guys, I’m back 🙂 I haven’t post since I went to Thailand. When I’ve came back after 2 weeks, things have drastically changed. Our gym was closed, even though I’m coach, I wasn’t able to train in the gym. But I have been training whole time at home, or at a school’s soccer field. I have been doing a lot of bodyweight movements and some stuff with dumbbells but didnt post it here. Since this wednesday the goverment regulations in Slovakia have become less strict and I’m able to train alone in a gym. Yesterday I did some mix… Read more »
Great to hear from you Andrej! Glad you’ve still been able to get your training done in recent times and can now get back to the gym!!
Love your training mindset. That’s the same boat I’m in. I love to push my limits and test my body both physically and mentally but I won’t do anything that causes pain or discomfort. Training hard is part of who I am but not movements I don’t enjoy 🙂
Keep up the good work my friend!
Welcome back man ??
Thanks man, appreciate it 😉
Primary session
A) ✅
B) 70-75-85-90-95-100
C) 135-145-155-165-175…175×3 tempo felt strange at first, but definitely excited to reap the benefits from these! ??
D) ✅ RX 11:56… 1st round took ~2:00, rounds got progressively slower ? …definitely going to give my biceps some love today #tightAF
E) ✅ 25# DB’s for floor press and 5# weights for lateral raise (this movement was sore)
Snuck under that 12 min mark! Nice job. Now go look after those biceps ?