PERFORMANCE
Warm-Up.
Hip CARs x 2 minutes of work each side
Followed by…
One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo
Followed by…
Three sets of:
10 Calorie Assault Bike
Duck Walk x 25′
Bear Crawl x 25′
Then…
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.
*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
6 Strict Handstand Push-Ups
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 Run/Bike/Row/Jog in Place
60 seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 seconds of Pigeon Pulses Each Side
45 seconds of Right Arm Extended Side Plank
45 seconds of Left Arm Extended Side Plank
30 seconds of Plank Kick Throughs with Hand Tap
When the running clock reaches 15:00, perform the following…
Four sets of:
4-6 Tempo Dumbbell or Kettlebell Front Squats @ 3131
Immediately followed by…
30 seconds Max Reps Dumbbell or Kettlebell Front Squats (NO TEMPO)
Rest 60 seconds
6-8 Tempo Strict Pronated Grip Pull-ups @ 31X1
Rest 1-2 minutes between sets
*This is the final progression of this current “strength” cycle.
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
30 Kettlebell Sumo Deadlifts
20 Dumbbell Overhead Triceps Extensions
10 Dumbbell Hammer Curls
At the completion of the 6 minutes, rest 2 minutes, then…
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Sumo Deadlifts
10 Dumbbell Overhead Triceps Extensions
5 Dumbbell Hammer 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.
A. Back Squats
170-195-215-180-180-180#
B. Done as 3 rounds for time
Substituted with kipping pull-ups and kipping handstand push-ups
20:30 total time
6:42, 6:48, 7:00
A. Tempo bench press
20×1 x 10 reps
Strict ring dips x 6 reps
Strict T2B 30×1 x 8 reps
B. Travis’s core workout 13
15 min AMRAP
20 Calorie Row
15 Bar-Facing Burpees
12 Front Squats (115 lbs)
9 Strict Pull-Ups
6 Strict Handstand Push-Ups
2 rounds and 35 of 62 reps
Broke FS into 6/6 and 8/4
Back Squat E3MOM
5×155
3×180
1×205
8×180
8×180
8×180
A. 280-325-365-315-315-315
B. 3:30, 3:55, 4:40 Rx
Writing you from an absolute puddle on the floor. I will get up, just don’t know when…
omg
Who are you? Holy Hell…outstanding Logan!!
Holy hell that’s fast. I had to turn it into 3 RFT because I couldn’t finish under 5:00. 😬
Up at work today, so ran 4 miles in about 32:30. TIGHT calves for sure. I have decided I need to work on running more. I am getting slower and slower. I used to be able to keep 7:00 – 7:30 per mile pace, but alas, not any more.
A. 5×155#/3×175/1×200/6×175/8×175/8×175
B. Never got through a whole round in the 5 mins. Made it to 8 pull-ups/8 pull-ups/ 5 pull-ups. My legs were complete jello after the back squats in A! 😂 Have a great weekend everybody!
A. Up to 305 sets done at 255. I never got to 8 only 7, 6, 6.
B. Cals done on rower
I never finished a round. HSPU: 3, 3, 1 at the end of the timer.
C. Travis’s core workout 9
Way to go for the core workout after all that. I’m simply trying to muster up the energy to walk up the stairs and go back inside 😂 Impressive!
A:
230×5
265×3
300×1
255×8 for the 3 sets – last 3 reps involved lotta muscle headed screaming… this will hurt this wknd
B:
no metcons on squat days anymore to prevent quad cramps
Have a great wknd everyone
A. Back Squat – based off 190# 135×5, 155×3, 175×1, 150×8, 150×8, 150×8 **5# heavier each set than last week – 7&8 on the last set were a struggle..need more abdominal work!! B. 3 Rounds for times 15 Cal AB – 1:12 / 1:44 / 1:50 15 BFB – all UB 12 Front Squats @ 95# – 6/6 9 Strict Pull Ups – 4/3/2 6 kipping HSPU – first round all broken up then UB rounds 2&3. Round times – 7:50 / 7:25 / 7:10 (came out way to hot on the AB first round) C. 3 Rounds for quality… Read more »
nice work, way to get at it – and your 3 rounds for quality every day are killing it!!!
Way to complete the full rounds Candy! I thought about doing the same, but was happy to be saved by the timer today. Great job!
A. Back Squat E2:30OM
5×225
3×265
1×295
8×255
8×260
8×265
B. 4:15, 4:40, 5:27
Good workout. Happy Friday!
Outstanding work on that Metcon Luke…no way I was making the 5 min round plan!
wow!!!