June 26, 2020 – Competition Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 3 reps @ 3231

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. Please note the tempo on these. Its a controlled 3 second decent followed by a 2 second hold at the bottom followed by a 3 second ascent. Lets build some time under tension and overhead stability.

B.
Every 2 minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90-92% of 1-RM C&J

C.
Every minute, on the minute, for 30 minutes:
Minute 1: 18-20/12-15 Calories of Assault Bike
Minute 2: 15 Burpees
Minute 3: 15 Toes-to-Bar

D.
Four sets of:
Bar Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Dumbbell Floor Press x 12 reps @ 2111
Rest 90 seconds

E.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

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:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

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

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds between sets

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.

When the running clock reaches 21:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
150 Meter Run OR 30 Mountain Climbers
10 Backpack Deadlifts
16-20 Backpack Bearhug Box Step Overs
10 Backpack Deadlifts
150 Meter Run OR 30 Mountain Climbers

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers

Rest as needed

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 we are hitting another classic sh*t sandwich! Try to see if you can hold on to the dumbbells for all of the deadlifts and step overs. Don’t be surprised when you’re feeling both your legs and grip start to fatigue! Your goal should be to finish each of the sets in 5 minutes or less, giving you at least 2 minutes of rest before starting the next interval.

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:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

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

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.

When the running clock reaches 21:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
15/12 Calorie Bike or Row
10 Dumbbell Deadlifts
16-20 Dumbbell Box Step Overs
10 Dumbbell Deadlifts
15/12 Calorie Bike or Row

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
Rest as needed

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 we are hitting another classic sh*t sandwich! Try to see if you can hold on to the dumbbells for all of the deadlifts and step overs. Don’t be surprised when you’re feeling both your legs and grip start to fatigue! Your goal should be to finish each of the sets in 5 minutes or less, giving you at least 2 minutes of rest before starting the next interval.