PERFORMANCE
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
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:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Front Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.
*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.
NO EQUIPMENT SUGGESTIONS:
Dumbbell Front Squats – Substitute Jumping Air Squats
Dumbbell Shoulder to Overhead – Substitute Push-Ups
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Band-Resisted Face Pulls
20-30 Band-Resisted Triceps Extensions
20-30 Band-Resisted Biceps Curls
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.
Yesterday’s
A. Done ✔️ – rows were @ 85
B. 51 box step overs
C. Ran instead of row. 933 meters in 4 min.
A. Strict press
8×55/8×65/8×75
B.
Shspu to an abmat on top of a plate- 7/5/4
PU- 8/6/6
T2B- 12/11/7
Total- 66 reps
Happy Friday everybody!
Combo of Yesterday and today A. Tempo Bench Press @ 20X1 85#x8, 105×8, 115×5, 115×4 ***Haven’t benched in a long time…and it shows 🤨 B. Every 90s for 24 min Single Leg Pistols x 6 @ 2111 – all UB Slider Hamstring curls x 12 @ 2111 – all UB with feet on rower seat Hollow Body Hold x 60s – all UB Sup Grip Bent Over BB Row x 8 @ 2111 – 65#, 75, 75, 75 C. 4 Min DB Box Step Overs @ 35# DBs / 20″ bench – 40 D. 4 Min Row for Cals –… Read more »
A. Strict Press E3MOM @20X1
8×115, 8×125, 7×135
B. Done
SHSPU 5/4, 4/2, 4/1
SPU 6/4, 6/2/1, 6/2
T2B 8/2*, 10, 12
*kipping
A. Tempo bench press. 165×6 31×1
B. 5k row at recovery pace
21:58
302 cals
I thought this would save me time…I realized later I did the math wrong! Happy weekend friends!
Emom 2:30 bench
8-185 8-205 6-225 6-235
90 on 30 off 3rds
9 burpee box jump overs
+ Max shspu 11-11-10
+ strict pull ups 10-9-9
+ toe to bar 13-13-15
total 101
Shoulders toasted
Bench 185 4×6
Workout done with 75# strict press
And V Ups
10,8,10
10, 7, 9
6,8,11
Way too early with little sleep
A. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 8 reps @ 20X1 (80kg) (to the limit, no even 1kg more was possible to add) B. Three sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of kipping Handstand Push-Ups (adapted to kipping, (3-2-6) (my shoulders were totally gone after BP…) Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups (10-10-13) (I left some reps in the tank in the first 2 rounds) Rest 30 seconds 90 seconds of the following…… Read more »
Warmup done ✅
A. BP x8 4 sets (small tempo)
Done @80kg
B. Max reps 90/30
1. 9 BBJO’s (24”) + HSPU’s 11,10,11
2. 9 BBJO’s + SPU’s 14,14,14
3. 9 BBJO’s + TTB 11,11,12
Total- 108
Good push that one, the 30 secs rest certainly doesn’t feel like a lot by the last few sets!! Go smash it team!! 💥
Shspu got me today
Yea they were a stinker that’s for sure Jeremy!!! Nice work though 👊