April 29, 2020 – Competition

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:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Pulses each leg
Rest 60 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.

When the running clock reaches 15:00, perform the following…

Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee Tuck Jump
1 Backpack Clean and Jerk
1 Backpack Bearhug Squats
2 Burpee Tuck Jumps
2 Backpack Clean and Jerks
2 Backpack Bearhug Squats
3 Burpee Tuck Jumps
3 Backpack Clean and Jerks
3 Backpack Bearhug Squats
4…. and so on…

Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 15-20 Bodyweight Hip Bridges
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings

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 hit some 1:1 work:rest intervals. The reps continue to ascend, but the weight should be something that you can continuously move. The goal is not to go out hot on the first round and fall off by the third round. Instead the goal is to find a sustainable, yet aggressive, pace that you can maintain throughout all 6 sets.

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:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Pulses each leg
Rest 60 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.

When the running clock reaches 15:00, perform the following…

Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee
1 Dumbbell Clean and Jerk
1 Dumbbell Squat
2 Burpees
2 Dumbbell Clean and Jerks
2 Dumbbell Squats
3 Burpees
3 Dumbbell Clean and Jerks
3 Dumbbell Squats
4…. and so on…

Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 10-12 Weighted Hip Bridges (perform Hip Thrusts if you have the ability to elevate your shoulders)
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings

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 hit some 1:1 work:rest intervals. The reps continue to ascend, but the weight should be something that you can continuously move. The goal is not to go out hot on the first round and fall off by the third round. Instead the goal is to find a sustainable, yet aggressive, pace that you can maintain throughout all 6 sets.

PRIMARY SESSION

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
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 @ 85%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squats (no tempo) @ 85%

C.
Every 3 minutes, for 15 minutes (5 sets):
2 Cleans + 2 Jerks
(Perform a clean, drop the bar, perform another clean, followed by 2 jerks; please full/squat clean all reps.)

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 75% of 1-RM Clean & Jerk

When the running clock reaches 15:00…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

D.
Five rounds for time of:
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Burpee Box Jump-Overs (24″/20″)

E.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up