PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Three Sets of:
Dumbbell Complex x 1 rep
Rest 45-60 seconds
One rep of the Dumbbell Complex (start in plank) =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
Then…
A.
For time:
40/30 Calories of Assault Bike
30 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Push-Ups
30 Dumbbell Push Presses (50/35 lbs)
800 Meter Run
Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.
B.
OPTIONAL Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets.
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” Hip Adductor Stretch with Eccentric Loading
Followed by…
Complete the following for time:
Three rounds of…
500 Meter Row or 400 Meter Run
10 Box Jump Step Downs
Immediately followed by…
Five rounds of…
10 Push-Ups
20 Alternating Lunges
Immediately followed by…
Three rounds of…
500 Meter Row or 400 Meter Run
10 Box Jump Step Downs
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!
Decided to do something different because the chaos is getting me down. So I wanted something fun..
30 min EMOM
3 HSPU
2 Box jumps @ 30″
1 Power snatch @ 95#
Strict HSPU for 15 rounds then had to switch to kipping.
Tall box jumps were fun. 🙂 Hit every round with time to spare and enjoyed it a lot.
Good work janelle! That looks like a fun workout that you put together. Impressive to go after 30” box jumps. Thanks for sharing a little about how you are doing.
Woo! Great Saturday. Won’t hear me say that often.
40 cal Echo Bike
30 HSPU with box
30 DB snatch (50)
30 push ups
30 DB Push press (50)
50 cal echo bike
13:00;13:26
It was 41° With wind and raining here in Warm Sunny Vegas, Not running.
I cobbled a lot of things together from the last few days.
Christine: 11:50 PR! 12:18 previous best
Gymnastics work: 20 ring dips and 20 T2B with a minute of rest in between three sets.
One round from today. All done with outdoor runs since it’s a gorgeous day here. All work done with 44 lb kb including zpress in place of HSPU.
14:38
I didn’t want to tackle another round esp after all of the other work!
Love the MM Adductor stretch!! A. For Time x 2 – Not RX 30 Cal AB – 3:05 / 3:18 30 Strict HSPU – R1 pike off 24″box in sets of 6 / R2 abmat kipping in sets of 10 30 Alt DB Snatch @ 35# 20/10 both rounds 30 Push Ups – 20/10, 18/10/2 30 DB Push Press @ 35# – 7/7/7/9, 10/8/7/5 800m Run on TM – 4:30 / 4:20 19:44 / 18:58 (3:00 rest between rounds) ***Can NOT believe I went for the second round…this was TOUGH!! B. 3 Min Hang Challenge Sup Grip – 1:15 /… Read more »
Great work doing this close to Rx. It would have taken me forever to get to 30 HSPU. You moved through everything else really well. You should be super proud! Enjoy your Saturday!
Assume dumbbell push press is not alternate??
Any suggestions what to sub the assult bike with? I don’t have a rower either. Thanks 🙂
40 burpees or 800m run
Thank you!