PERFORMANCE
Warm-Up.
Followed by…
Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
12 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.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds
When the running clock reaches 10:00, perform the following…
Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Calorie Bike/Row
5 Burpees
5 Jumping Squats
Rest 30 seconds
When the running clock reaches 18:00, perform the following…
Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Calorie Bike/Row
*Substitute 15 Thrusters if you do not have a wall ball.
Time Cap = 16 minutes
When the running clock reaches 40:00, perform the following…
Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
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.
3 rounds + 22
A. 85, 95, 105, 115, 125, 135, 140, 145, 150, 155, 160 – f x2
B. I hate this work out.
5 + 3 PC Rx.
Ouch.
Does anyone remember the last time we did it?
20 min clean jerk max
Koy 215 Chance 195 Josh 235 Jeremy 245
Run 400
4 rds
7 power clean jerk 155
14 burpee pull-ups
21 ghd sit-ups
Run 400
Koy 20:40 Chance 20:25 Josh 19:38 Jeremy 19:35
A. 125, 130, 135, 140, 145, 150, 155, 160, 165, 170(f)
B.
AMRAP -12 min
RX 3+14
A. 95/105/115/125/135/145/150/155/160/165- failed 3 attempts, 2nd one was close!
B. 4+28 – I’m sure I could’ve found those last two reps somewhere! Have a great weekend everybody!
135 x2
155x 2
185x 2
205x 2
225x 2
Then 4 rounds + 3 PC. RX.
No squatting for me yet. My knees sound like riding over gravel… Yuck!
A. Superset:
No rack bench complex (3×10 narrow, medium, wide)
Ring rows x 20
B. Superset:
Pause bench: 135 (5), 185(3), 225(3), 255(1), 275(1), 295(1-PR)
Ring rows (8,8,8,8,8,8)
Followed by max reps:
Bench 225 (13 – PR)
Pushups (medium, wide, narrow)
Chest 2 bar pullups – 8 (not to failure)
I have some wicked crepitus in my right elbow and both knees… Suggestions??
Walking lunges: 15 minutes (hopefully close to 400m)
A. Power Clean x 1 – 55#,65, 75, 85, 95, 105, 110, 115, 120, 125 ***5 Tall BJ (24″) + 2 False Grip Ring Pull Ups between round B. AMRAP 12 min – RX – 4 rounds + 1 PC 6 Power Cleans 12 Front Racked Alt Rev Lunges 12 Bar Facing Burpees ***Those damn lunges were tough!! C. With Nasal Breathing Only 300 Walking Lunges (rest 2 min) + 2 set of Dynamic BSS x 20 each leg (30s rest between legs) ***These felt much better doing them after the workout than as a WU!! Thanx for the advice… Read more »
Ha! Glad I could be of assistance 🙂
300 lunges after that workout! Respect. Hope you are able to walk day after tomorrow!
A. E2M x10 PC x1
70/80/90/100/100(f)/100/100/100(f)/90/95 kg
B.Amrap 12’
6 PC 60 kg
12 sandbag alternating lunges 56 kg
12 burpees
4+10
Short and ugly.
Have a great weekend!
No Equip.
1.Done
2. a) Done in 1:00
b) 0:57 secs
C) 0:48
3. Did Thrusters/DL w 2 water bottles, 66 ascending ladder for cardio.
10:32.
4. Done.
***Stranded abroad since March, limited space and no equip. at all!
Yesterday’s workout
Farmers carry with 60 lb kb in one hand and 2 44 lb kbs in the other. I switched halfway through. 16 thrusters with the 44 lb kb
3+7 thrusters
This got hard pretty quickly!
16′ Row
A. Power Clean E2MOM
185, 195, 205, 215, 225, 230, 235, 240, 240, 240
First time lifting in the AM in a while. Felt a little off so didn’t want bad mechanics to result in injury.
B. 5+1
Used the Rogue mantra of ‘Don’t Weaken’ during the lunges. Made it more manageable.
Strong work Luke!
Solid work to get over 5 rounds in B and great no’s for A!
Well done man!
Appreciate the kind words. I encourage everyone to read the affirmation article on the blog page. Flex that dome.
Warmup Done
A. Warmup run 2 miles.
(working on better mechanics in my running.)
B.
Power clean E2MOM x 10
115, 135, 145, 155, 165, 175, 185, 195, 205, 215 (felt good to do heavy PC’s but couldn’t max due to steel plates on concrete garage floor)
C.
4 rounds + 14 reps Rx (lunges were worse than I imagined)
D.
Haven’t squatted this week so did
EMOM x 10
2 box squats:
Worked up to 245 for last 3 sets
(felt very smooth)
Yeah the lunges were by far the worst aspects of this workout! Good job!
Nice! Lunges were way worse than they looked on paper!!
A. Up to 110 kg hang power clean. Also added reverse lunges up to 90 kg for good measure B. 6 Hang power clean @60 kg to save hip 12 alt reverse lunges @60 kg. 12. Bar facing burpees 5 rds sharp. Started dividing up the lunges in 8-4 from rd 2 to keep heart rate down (well… kind of lower at least). Bf burpees felt like rest (never thought I would feel that way) ? In the a.m. slow pace 2 x 20 box step up 24 inch 20 assault bike cal 20 row cal 20 ghd sit up… Read more »
Nice work on the metcon Patrik
Nice job getting to 5 rds ? I’m with you though the lunges were horrible and the burpees felt like rest time!!
Warm up all done A. EMOM Changed to hang cleans Worked up to 89kg (new PB) Failed 89kg the first time but managed it 2nd time, wasn’t pretty but got it there in the end!! With a bit more technique I feel there is still a way to go on this B. Max rounds 12 mins 6 power cleans @61kg 12 front racked alt rev lunges @61kg 12 BFB 4rds + PC’s + 4FRARL’s The lunges definitely slowed this down and felt quite awkward at times as never really done them front racked before. Thanks for the Q&A session last… Read more »
Congrats on PR!
PR star! I’m not surprised after seeing the improvement on those videos you sent! Congrats!