May 19, 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…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second

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 18:00, perform the following…

Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
200-Foot Shuttle Run

Rest 2 minutes, and then…

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

When the running clock reaches 40:00, perform the following…

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes” “Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches note:
The intention of today’s session is to work on transitioning fast and keeping up a fast pace. The reps are set low so you can perform them without going to muscle failure. Keep pushing to move, and before you know it you will be at your next rest period.

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…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second

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 18:00, perform the following…

Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
200-Foot Shuttle Run

Rest 2 minutes, and then…

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

When the running clock reaches 40:00, perform the following…

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is to work on transitioning fast and keeping up a fast pace. The reps are set low so you can perform them without going to muscle failure. Keep pushing to move, and before you know it you will be at your next rest period.

PRIMARY SESSION

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Gymnastics Skills & Drills – Bar Muscle-Up Progressions
With a 60 second cap, perform one set of complex:
4 Strict Pull-Ups + 3 Strict Toes to Bars + 1-2 Strict Knees to Bar

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Kipping Back Slide x 8 reps (rep counts when you feel a significant amount of slide across the floor)
Interval 1 – Kipping Front Lever x 6 reps (bend knees as an easier option if necessary)
Interval 2 – Air Chair Swing x 4 reps (contiguous)

Rest 60 seconds, and then. . .

Option 1
Every 15 seconds, for 3 minutes (12 sets) of:
Bar Muscle-Up x 1 rep
–OR–
Option 2
Every 20 seconds, for 3 minutes (9 sets) of:
Bar Muscle-Up x 2 reps
*If you fail any reps, finish the sets with only one muscle-up each interval.

Followed by. . .

Every 90 seconds, for 3 minutes (2 sets) of complex:
Box Jump-Up to Support x 45 seconds max reps + Deep Bar Dips x 5 reps

C.
Complete as many rounds and reps as possible in 10 minutes of:
300/250 Meter Row
12 Toes-to-Bar
8 Box-Facing Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest 5 minutes, and then repeat.

These are the same movements as May 5, 2020 when you did three rounds for time. Many of you were sub-10, so now the goal is to get deep into that 4th round.

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed