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.
At Home Workout (No Equipment)
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 10-15 Right Arm Forward Push-Ups
Station 2: 10-15 Left Arm Forward Push-Ups
Station 3: 15-20 Backpack Ground to Overhead OR 20 Alternating Leg V-Ups
Station 4: 10-15 Superman Punches
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: 30 seconds of Bent-Over Bat Wing Hold
Station 2: 30 seconds of Russian Twist
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
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.
Coaches Note:
The intention of today’s session is to work on upper body muscle endurance.
During the 20-minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.
The three sets during Part C are meant as a fun core workout to supplement an upper body intensive day. We added in some bat wing holds to balance out the pressing from part B.
At Home Workout (Limited 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.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 10-15 Right-Arm Push Press
Station 2: 10-15 Left-Arm Push Press
Station 3: 15-20 Kettlebell Swings or Alternating Dumbbell Snatches
Station 4: 3-5 Man-Makers
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 12 minutes (3 sets) of::
Station 1: 30 seconds of Band Pull-Aparts
Station 2: 30 seconds of Russian Twists
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
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.
Coaches Note:
The intention of today’s session is to work on upper body muscle endurance.
During the 20-minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.
The three sets during Part C are meant as a fun core workout to supplement an upper body intensive day. We added in some band pull aparts to balance out the pressing from part B.
Primary Training Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Four sets of:
2 Behind the Neck Jerk-Grip Push-Presses + 2 Jerk-Grip Overhead Squats @ 2211
Rest as needed
C.
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.
D.
Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
E.
Three rounds for time of:
10 Bar Muscle-Ups
15 Thrusters (155/105 lbs)
20 Bar-Facing Burpees
100 Double-Unders
F.
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Rest as needed
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
Three sets of:
Banded Leg Curls x 20 reps
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Banded Side Lying Leg Raises x 15 reps @ 2020
Rest as needed
Assault Bike Conditioning Option
Every 10 minutes, for 40 minutes (4 sets) for times:
100/70 Calories of Assault Bike
Running Endurance Option
One set of:
Run 1600 Meters @ 85% of 1-Mile Pace
Run 800 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 75% of 1-Mile Pace
Run 1600 Meters @ 80-85% of 1-Mile Pace
Rowing Endurance Option
One set of:
Row 2000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 2000 Meters @ 80-85% of 2k PR Pace
Limit equipment option.
Warm up felt good with nose breathing.
Went with 14-12 push press each side @ 22.5 kg
Went down a bit when i struggled to get the 14 done in 3rd round.
20 kb swings 32kg
3 manmakers 22.5kg
Felt good.
Core work after.
I’m still in recovery from Saturday Four sets of: 2 Behind the Neck Jerk-Grip Push-Presses + 2 Jerk-Grip Overhead Squats @ 2211 Rest as needed C. Every 2 minutes, for 8 minutes (4 sets): Drop Snatch x 2 reps Build over the course of the four sets, but focus more on speed and stability than load used. Followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Balance x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Balance x 1 rep Build to today’s heavy 205 D. Six sets of: Snatch Pull + Hang… Read more »
You don’t post often so it’s good to see you starting to! Thanks for recording your results and tagging me in your IG. Always fun to follow your progress!
Hope you feel more recovered going into tomorrow’s fun! ??
Am: bike condo 5:55-5:46-5:45-6:19??? didn’t realize how big the dropoff was last set Pm: jerk grip complex 85-95-105-115. Drop snatch: 65-85-95-95 Snatch balance doubles: 115-125-135 Snatch balance: 145-155, miss 160 Snatch complex 85-95-105-110-115-115, missed 120 Condo: 16:42. did with 5 ring muscle ups since I dont have a bar that I can do muscle ups at but I just got rings? scaled thrusters to 95 lbs. MU unbroken, thrusters 3 sets of 5, burpees were slow and I could not catch my breath at all. Doubles 60-40,60-40, UB. Accessory soon. I honestly think I train much more now that the… Read more »
I just hope you’re complimenting all of your training with some good nutrition and recovery!
A.) done
B.) 85/105/115/125
C.) 115/120/125, 115/120/125, 135/145/150
D.) 85/95/105/115/125/135
I kept all the lifting light today to work on technique, except that may have been a max snatch balance for me.
E.) I did STOH at 125# instead of the thrusters because of my knee, finished in 15:58. This was rough. I was happy with my bar muscle ups, kept them all in 2 sets and my STOH in 3 sets, but took a lot of rest. Burpees were slow. I just couldn’t find a place to catch my breath.
F.) done
I couldn’t catch my breath on this one either at all. At first I thought it’s one of those workouts that are just that much worse at altitude. But I’m relieved to hear that catching our breath on this one was challenging regardless of altitude:) (I train at 6000ft)
Glad I wasn’t the only one haha I’ve never struggled so hard with dubs in my life ?
Knee feeling any better?
Kind of. It’s on and off. It was fine snatching today until like the last set but still only hurts when I’m done not during.
A. Done
B. 45kg
C. Drop 30, balance 55kg
D. 47.5 kg
Snatch is my weakest exercise
E. 21.43 RX
Bmu 8-2, 5-5, 6-4
Thrusters 8-7, 10-5, 10-5
F. Done
Assault Bike Conditioning Option
Three sets
6:00
7:18
7:22
Lets get some video of your snatches posted to the FB page! Solid start to the week!
A done B done upto 90kg C drop snatches upto 60kg Heaviest snatch balance was 120kg Failed 130kg so not that bad D could do t n g upto 100kg Last set 110kg only dropped the bar for the snatch from the ground. Felt good. E 16:04 Bar mu unb Thrusters 8/7 5/5/5 5/5/5 Du’s felt good but the last set i was struggling with the rope and full shoulders what cost me a lot of time. The rest went well. But finished around the time you suggested. F done. Extra strength option also done. Booty was on fire after… Read more »
Another really good session buddy! Not much else to say about that! Great work!