PERFORMANCE
Warm-Up.
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 10 reps @ 2011 tempo
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 20 reps quickly
Then…
A.
Take 12 minutes to build to…
Deadlift x 2 reps @ 95% of 1-RM
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 2 reps @ 80%
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Assault Bike
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND 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:
30 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses Each Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Burpee Jump Backs
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1 – 40 Seconds of Bike/Row/Side Shuffles
Station 2 – 40 Seconds of Push-Ups
Station 3 – 40 Seconds of Jumping Lunges
Station 4 – 60 Seconds of Burpees
Station 5 – Rest
When the running clock reaches the 50:00, perform the following…
Three sets of:
10 Prone Walkouts
10 Tempo Supinated Grip Bent Over Flys (with or without weight) @ 1111
10 Towel Slide Hamstring Curls
Rest as needed between sets.
37 cals on rower and 40LB dumbbells
1 & 2 – 1:25 left on clock… 1:20 for round 3
Kept step overs unbroken
A. Up to 245 x 2 255 x 1
A2. 215 @ 80%
B. 3:41, 3:40, 3:32
A.190kg-160kg
B. Every 5 minutes, for 15 minutes (3 sets) for times:
25 Calories of Assault Bike (split times 0:56, 1:20, 1:20)
15 Dumbbell Burpee Box Step-Overs (scaled 2×17,5kg and 20”)
Times: 2’56” – 3’09” – 3’10”
Late one. Only had time for metcon and did BBJO instead.
25 cal bike
15 BBJO.
Each was done in about 3:30
Been awhile since I’ve been here. Focusing on strength and hypertrophy.
A1: DL worked up to a double of 380# and felt good but not great.
A2: 305#
B: Oof! Scaled to 2 rounds of 25 cals AD and 10 burpee box step overs with 36# KBs (72 total)
A. Deadlifts Worked up to 2 reps at 255# Then the speed deadlifts done at 215# B. Every 5 minutes, for 15 mins 25/15 calories of assault bike 15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs) Well… I have a lot of work to do with endurance and cardio… so knowing there was no way I could get a round done in 5 mins, I did 3 rounds for whatever time it took. I had no planned rest between rounds and it was about 6 mins a round. Finished in 17:48 using 35# dbs and rowing calories. Good news is… Read more »
Been busy on the road for Christmas. Eating too much food and not working out. Glad to be back today!!
12 min find set of dl doubles
365
Emom 2 min 6 min dead lift doubles
285
Emom 5 min 3 sets
20 cal row
15 burpee db box step overs 35lbs each hand
3:10
2:55
3:00
Good work finding the motivation to get it done Jeremy! Hope the recovery is coming along well?
Thank you! Yes as far as covid I’m great! Being a fat boy for the past few days not so well! Thank you for asking!
Finally found a bit of time to get this one done! Back into it after too much Xmas eating as per usual!!
Warmup done.
A. DL x2
Worked up to 200kg
Speed DL @170kg
B. FT every 5 mins
25 cals rower
15 BBSO’s @22.5kg 24”
3’36
3’50
3’54
Off for a sit down!!!
Great work Al! Strong work on the deadlifts and you flew through the metcon.
A. Deadlifts up to 365
Speed deadlifts done at 325.
B. Done with 40 rower cals
All done with 25-35 seconds left. This one hurt after several days of sitting over Christmas.
Well done for getting it done Mike!!! It was certainly a struggle to get any motivation after too many days eating too much!!
OMG with 40 cal row?!?!?!?! You sir, are a MAN
WU ✔ (think I even got the elephant march down..right leg does a way better job than the left) A1. Deadlift x 2 – based off 240# 135, 144, 175, 195, 205, 215, 225(could only get 1 rep at 225) A2. All 3 sets done at 195# B. E5M for 15 min 15 Cal AB 1:15 / 1;25 / 1:44 15 DB Burpee Box Step Overs @ 35# DBs 4:15 / 4:42 (30s extra rest) / 4:59 ***This was was way harder than it looked on paper!! Need to get my endurance built back up!! C. Blog Core Workout #3… Read more »
Good work getting after it again! I underestimated the metcon too!
Nice work Candy, good to see you posting again after a busy pre-Christmas ?
Yea, B was much more awfuler than I had initially expected too, and I always do them as just step-ups to boot. Way to get that Part C in there, oofah