PERFORMANCE
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
B.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 20 Speed Skaters – aka, “Heidens”
Station 2 – 20 Wall Ball Shots (20/14 lbs)
Station 3 – 15 Toes to Bar
Station 4 – 45-Second Front-Leaning Rest on Rings
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…
60 Second Run/Bike/Row
60 seconds of Front-Leaning Rest
30 seconds of Wall Sit
Rest 60 seconds
60 Second Run/Bike/Row
60 seconds of Russian Baby Makers
Rest 60 seconds
60 Second Run/Bike/Row
30 seconds of Down Ups
60 seconds of Alternating Reverse Lunges
Rest as needed
When the running clock reaches 13:00, perform the following…
Two rounds performed at 70-80% effort of:
100 Meter Jog
3 Strict Pull-Ups
6 Push-Ups
9 Air Squats
3 Devil’s Press
NO EQUIPMENT SUGGESTIONS:
100 Meter Jog – Substitute 20 Speed Skaters
3 Strict Pull-Ups – Substitute 10 Mountain Climbers
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 22:00, perform the following…
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 200 Meter Run
Station 2 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Station 3 – 60 Seconds Max Reps Devil’s Press
Station 4 – Rest
NO EQUIPMENT SUGGESTIONS:
200 Meter Run – Substitute 40 Speed Skaters
5 Strict Pull-Ups – Substitute 20 Mountain Climbers
Devil’s Press – Substitute Burpee Tuck Jumps
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.
A.
165, 175, 185, 175, 185, 195
B. Done – though the FROR thing was killer after the TTB.
A. Back Squat E3MOM
5×255, 3×270, 1×290, 5×270, 3×290, 1×305
B. Done
C. 6’ AMRAP
10 cal Bike
10 dumbbell squat cleans (55’s)
2 rope climbs
2 even
A.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 102,5kg
*Set 2 – 3 reps @ 108
*Set 3 – 1 rep @ 115
*Set 4 – 5 reps @ 108
*Set 5 – 3 reps @ 115
*Set 6 – 1 rep @ 122,5
B.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 20 Speed Skaters – aka, “Heidens”
Station 2 – 20 Wall Ball Shots 9kg
Station 3 – 15 Toes to Bar
Station 4 – 35-Second Front-Leaning Rest on Rings
A. 270#, 310, 330, 310, 330, 340*
B. Done with 30# WB, though the ring rests trailed off to more like 30s after the first set – those were tough! Liked the speed skaters though!
A. 5×155#/3×165/1×175/5×165/3×175/1×185
B. Done.
A. Back Squats up to 305. This felt great especially after doing last weeks squats on Saturday.
B. Done! Good start to the week.
Squats did
1-255
5×5 at 285
Workout done.
15 cal assault bike sprint.
20 wall balls
15 T2B (a few K2E)
“Rest”
These squat days take me longer so I run out of time for the metcons
Emom 3 min back squat
5-255 3-275 1-295
5-275 3-295 1-315
Warmup done ✔️ (3sets like normal)
A. BS every 3 mins
113kg x5
120 x3
128 x1
120 x5
128 x3
135 x1
Felt quite smooth this morning so perhaps should have loaded on a bit more.
B. Done with 12.5 WBS.
A nice gentle beginning to the week not like a normal Monday morning, are you going easy on us Michele??? 😉