PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
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…
One set of:
90 seconds of Sampson Pulse Each Leg
60 seconds of SLOW Alternating Scorpion Kicks
90 seconds of Pigeon Pulses Each Leg
60 seconds of Alternating Deep Lunge Mountain Climbers
60-90 seconds of Downward Dog Stretch
Followed by…
Two sets of:
30 seconds of Jumping Jacks
30 seconds of FAST Mountain Climbers
30 seconds of Lateral Line Hops
30 seconds of Running Man Line Hops
Rest 60 seconds
When the running clock reaches 25:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 30 Double Unders + 3 MAX Distance Broad Jumps
Station 2: 60 seconds of Max Reps Shuttle Sprints (25 Foot Increments)
Station 3: Rest
NO EQUIPMENT OPTIONS:
Double Unders – Substitute Running Man Line Jumps
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
NO EQUIPMENT OPTIONS:
Overhead Triceps Extensions – Substitute Bodyweight Triceps Extensions
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. 35’s for Death March
20 deficit push ups @ 1111
8,8,6/2 pull ups
B. 6:30, 6:45 w/ 55’s
A 25# DB’s for death march
12 pushups
6 SPU had to use a band to avoid pain in the elbow.
B. 6:33, 634 RX
A. Done – 25# death March on the first set, then used 50# (probably too heavy); 15 push ups; 8 pull ups (no weight)
B. Did one round, slowly (didn’t leave myself enough time today)
A – marches with 40# and 50# kb, switching hands every 10
15 push ups
8 pull ups
B – 60 kb sumo deadlift high pulls @ 50# in place of row (figure 12.5m per pull)
20 v-ups in place of ttb
40 lunges with 40# and 50# kb switching hands every 20 steps
3:42 and 3:18
high pulls and v-ups don’t make it time equivalent but the cardio sprint hopefully makes up for it
A) 35#s, 15, 8
B) 5:51, 5:59
A. Death march done with 44 lb kb
Pushups done 20 reps
Sup pull-ups 6 reps at tempo with 25 lb
B. Two days of metcons smashed together
800m run
80 80 lb kbs
800m run
Two rounds no rest in between
750m row
20 T2B
40 lunges with 44 lb kb
29:35
First part was done in 12:24. The half I just slogged through.
u’re an animal, goggins would be proud
First 18 min done
Workout 1:1
5:41 with V Ups instead of T2B
Second set was 6 ish
A. Done. More negatives than actual temp chin-ups.
B. @80#trap bar 12:00/12:06
Death marches with 20s
Db push-ups
8 chin ups
Run 800
20 Ttb
40 walking lunges 40s
Time
6:35
Rest 635
6:12
Time 19:22
A. Death March with 35 pound dumbbells
Push-ups: 15 each round
Supinated pull-ups. 8 each round
B. Round 1: 5:57
Round 2: 5:27. With 35 lb dumbbells