PERFORMANCE
Warm-Up.
“Mind Muscle” Full Spinal Warm-Up
Followed by…
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
Compare results to June 27, 2020.
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.
“Mind Muscle” Full Spinal Warm-Up
Followed by…
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
For time:
1 Mile Run or 100/70 Calorie Row or Bike
Rest until the clock reaches 12:00, and then…
Eight rounds for time of:
200 Meter Run or 20/15 Calorie Row or Bike
14 Alternating Dumbbell Snatches
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
*Use the “Mind Muscle” Video Playlist for ideas!
Yesterday’s
Hang clean + clean
95, 100, 105, 115, 125, 130, 135, 135, 140, 145 (f)
Tried 145 a couple times but it was in my head and couldn’t stick it.
B. 9:49 – 1 sec faster than last time.
Pull ups hurt! My lats were cramping after the first 10.
10, 10, 10, 6/4, 6/2/2
HSC – 5’s stomped on the gas the last 10 to try to mach my time.
Still hurt a ton!
Row & 40# DB’s
Round 1 – 3 rounds and 3 of 42 reps (Dropped weights after 3rd round of 12 DL’s)
Round 2 – 3 rounds and 18 of 20 reps
Round 3 – 3 rounds and 10 of 24 reps (Dropped weights after lunges)
Yesterday’s workout
A. Up to 175 10# pr!
B. Done with strict pull-ups
13:00
Row: 3:52
Pull-ups done just after 8:00
Sets of 5 on the HSC
Have a great night everyone!
Nice! Great job on the PR!
I did Yesterday’s workout :
Warm up ✔️
Hang clean + clean: 70/75/80/85/90/95/100/105/105/110
Workout : 7’54 RX
Row: 3’46
Pull up : 20/10/10/5/5
HSC : 10/8/7
Really impressive work Thomas! Well done!
Thanks Mike ?
Nice job! That’s crazy fast on the metcon!
That Mind Muscle was outstanding Coach Nick!! Thank You! A1. AMRAP 8 Min – 2 Rounds + 4 Cals 15 Cal AB – 1:32 / 1:45 12 DB Deadlifts @ 35# DBs 9 DB Hang Power Cleans @ 35# DBs 6 DB Push Press @ 35# A2. AMRAP 8 Min – 2 Rounds + approx. 75m 400m Run – TM 7-7.3mph 5 DB Devil’s Press @ 35# DBs A3. AMRAP 8 min – 2 Rounds + 5 cal 15 Cal Row – 1:03 / 1:09 12 Front Rack Alt Rev DB Lunges @ 35# DBs 12 Alt DB Snatch @… Read more »
Have a fun night! Good job on the workout.