Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
For max reps:
165-185/105-125 lb Push Press @ 13X1
Rest 60 seconds
145-165/95-115 lb Push Press @ 13X1
Rest 60 seconds
105-135/75-95 lb Push Press @ 13X1
Rest 60 seconds
95-115/55-75 lb Push Press @ 13X1
The tempo is essential – pause for 3 seconds in the bottom of your dip position before every rep. Terminate the set if you can no longer maintain the tempo. Following the tempo as prescribed, with a 3 second pause in the bottom and a 1 second pause at the top, should result in one rep every 5 seconds.
B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
Toes-to-Bar x Max Reps
Rest 90 seconds
Choose dumbbell weights that will allow you 12-15 strict presses, and aim for true maximal effort in number of repetitions you can achieve.
C.
Perform three (3) sets, each against a 7-minute running clock of:
1000 Meter Row or 2000 Meter Bike Erg
25 Front Racked Kettlbell Squats (24/16 kg KBs)
Max Reps of Wall Ball Shots (20/14 lbs) in remaining time
Rest 4 minutes
D.
Two sets of:
Hollow Body Bounce x 60/80/100 reps
Straight Body Ceiling-reaching Crunches x 10/20/30 reps
Tuck Rock to Tuck Sit x 10/20/30 reps
Hollow Body Side-to-side Rocks x 10/20/30 reps
Hand Plank Arch/Hollow x 10/20/30 reps
Limbo Twist x 10/20/30 reps
Rest as needed
At-Home Workout (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…
Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold
When the running clock reaches 15:00, perform the following:
For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats with Backpack
400 Meter Run
60 Air Squats
400 Meter Run
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
We are moving fast today! The intention is to get the heart rate jacked up and finish with those lungs burning. The squats will limit the speed you can run but take that as a challenge to immediately start running when you finish every set.
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.
When the clock starts, perform…
Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold
When the running clock reaches 15:00, perform the following:
For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats (50/35 lbs)
400 Meter Run
60 Air Squats
400 Meter Run
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
We are moving fast today! The intention is to get the heart rate jacked up and finish with those lungs burning. The squats will limit the speed you can run but take that as a challenge to immediately start running when you finish every set.
Mob+Activation ✅
A) 75kg-5R, 65kg-8, 55kg-10r, 45-11r. Felt good but conditioning and strength in shoulders are my weak point.
B.) 12,5kg DB
1. 14/7/15 – 2. 11/5/11 – 3. 8/5/11
C.) Did kind of Rx, we don’t have 2x24kg KB so did 30 reps @ 20kg instead, because of same amount of weight in total. Managed 3wb, 5 WB and 5 WB
D) Loved the core circuit and it burned ✌?
Forgot to post
A. 185/165/135/115 —> 10/9/10/11
B. 50#s
13/24/20
9/20/16
8/16/13
Rainy bar was no bueno but wow what a cheat pump
C. Running, 50# DBs and single arm 50# DB thruster
40/35/32
D. Feel a little goofy but I like it
A.165:5 ,145:5 ,105:12 , 95:13
B. DB 17.5kg 1=11,18,11 2=8,11,10 3=5,8,7
C.Rx=25,15,10
D.Done
Warm up ✅
A) 105 x 8 reps
95 x 12 reps
75 x 15 reps
55 x 20 reps
Not sure if I should have gone a little heavier for less reps?
B) Db strict press 20# 16/15/15
Pushups 15/15/15
TTB 20/20/20
Holy pump ??
C) done with 1000m row class was using the bike
Wallballs 42/41/38
This was a bit rough today my legs are beyond tight it was pulling my hip when I was squatting.
D) core work done
Looks like you need to start mobilising as hard as you train!
Get on that recovery and mobility!
Feeling a bit better, so made up yesterday ?
A) done
B) up to 75
Up to 105
Done @105
Done @ 120
Up to 125. I stayed here and worked on driving through my legs and feet and MOVING my feet . Progress!
C) 165/190/200/215/225/190×9
D) 4:47/4:50/5:05/5:03 Rx
E) done w/ KB
Thanks Tino! I’ll try to get some work from today and tomorrow in in such a way that maybe I can still rest thurs. might be smart this week.
I hope you had a great day!
Take it easy this week and let your body recover. You don’t want to be prolonging you’re illness.
Good to see you’re feeling better but continue to be smart!
I’ll do my best! Thanks Tino!
A. 75/65/55/45Kg – 4/6/10/13
B. Used 12.5Kg DBs
15/20/26
15/21/21
12/17/20
C. Rx with row;
WB – 60/54/56
D. Done
Let me know how your body feels tomorrow. The last two days have been ?
I definitely will. Today was hard on my shoulders. After two shoulder surgeries overhead pressing has lost a lot of power and stability. I’ve worked hard to build it back but my strength has a long way to go.
B: total of 133 reps
Did a lot of handstand work on the ramp and stairs. Then did 21/15/9 of HSPU
Every Tuesday and Thursday I have been doing a 10m EMOM of 10 pull ups. Trying to get better with the pull ups and get stronger in that movement
All the gymnastics!
Do you feel the emom is paying off?
Yea I feel it’s helping I’m getting better. We will see how it pays off!
A- 80kg/70/60/50 8/9/13/16
B- 45lb dB 14/35/20 12/28/17 10/25/15 what a pump
C- 37/38/38
D- done
Consistent!
Pump session! ??
A. 60kg 6-rep 55kg 9rep 50kg 9rep 45kg 10rep
B.dbs 17,5kg
10/22/13
6/13/14
6/15/14
C.wallball 25lb and dbs 17,5kg
Set 1 16wallball
Set 2 18wallball
Set 3 15wallball
D.done
Tino, what can i substitute for double-unders when needed? Due to a low back injury, higher-volume double unders, occasionally cause my low back and bladder to not play nice. Thank you!
Mountain Climbers, bar hops, line hops, bar toe taps.
Copy, thank you!
A) No barbell today, will do tomorrow. Did last Wednesday’s nose breathing piece in its place.
B) 50lb DBs/V-Ups
10/15/25
7/12/20
4/9/20
C) Bike Erg/50lb DBs/70lb goblet squats
38, 42, 39 big mental grind here
D) Done
Looks like you won that mental battle! ?
A. PP @ 13X1: 115×7; 105×8; 85×9, 65#x11
B. 30# KB 12/11/9; Push-ups 14/11/8. No T2Bs.
D. 2 sets of core work done
Mr consistent! ??❤️
A) 5@105# – 7@95# – 10@80# – 13@60# … tempo work felt LEGIT ?
B) DB 25# used: 12-12-12 PushUps: 10-7-5 T2B: 6-10-12
C) ✅ modified for some aches and did 2 rounds ~1mile run + 25 DB squats (25#) + 23 wall balls
D) ✅
It’s ok to take some extra rest and look after yourself Pedro. I won’t be mad 🙂
Hello!
Mobility & Activation done
A) 4 x 105lb – 6 x 95lb – 11 x 75lb – 16 x 55lb . 1 RM is 115lb, happy I got 4 reps @ 91% with the tempo ?.
B) Strict Presses (20lb Dbs) : 13 – 13 – 12
Push Ups: 12 – 10 – 10
T2B: 9 – 9 – 8
C) 2000 Erg Bike, 12kg KBs and 14lb WB
WB: 30 – 31 – 37 reps ?
D) Done. Like this core work!
Have a great day ??!
Emptied the tank on the last set! ??
Howdy!
PRIMARY SESSION
A. 165-145-115-95 lbs: 8-9-14-21 reps
B. Done with 35 lb DBs and GHD Sit-Ups (capped the sit ups to 25 reps): 15/15/22, 12/16/20, 10/17/20.
C. 31-37-45 Wall Ball shots. I guess I was too conservative in the beginning.
D. Done.
Have a great day!
Don’t be scared to make it hurt a little dude! ?? ?
Mobility & Activation Two sets of: Biceps Opening Curls x 5/5/5 reps 8 kg Rest as needed Triceps Opening Extensions x 5/5/5 reps Rest as needed followed by… Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 6 kg (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps A. For max reps: 75 kg Push Press @ 13X1 3 reps Rest 60 seconds 65 kg Push Press @ 13X1 7 reps Rest 60 seconds 47,5… Read more »
First couple of sets a warm-up?! 🙂
Yes indeed 🙂
Warm up done
A. 185×10, 165×10, 135×11, 115×11
made sure not to re dip and control the descent shoulders and triceps ?
B. Used 45#
20/26/30
13/18/21
12/12/20
Chest was exploding
C. RX with row and 60#DBs still no 24 kbs here yet
48/44/48
D. Done like this stuff
Full body pump! I’ll be interested to see how your body is feeling tomorrow!
?????
Same lol I liked the format today though
A. 12@185#
7@165
10@135
8@115
B. @55# DBs
Rd 1- 18/31/30
Rd 2- 12/15/16
Rd 3- 10/12/15
C. Rx with Bike Erg:
32/35/37
D. Done
Emptied the tank on that last set!
Felt like I had a poor effort set 1 so I wanted to go hard on the last set. Definitely felt the best on the KB FR Squats on the last one.
I almost got a full session! My husband was finally home and had a chance to myself!
A.Used 125 (11) 115 (12) 95 (15) 75 (20)
B. Used 30# dumbbells and made a goal to do 15 reps of each exercise and hit 45 reps every round
C. 41 wall balls 47 wall balls 49 wallballs I had to use 35# dumbbells I wasn’t about to use my 2 53# kettlebells ?
WOOOHOOO!! 53 would have been a little aggressive. Great work Lacy!
Mobility done
A) 84kg 6 reps
74kg 8 reps
64kg 10 reps
54kg 12 reps
B) 20kg db
Press: 13-10-7
Push ups: 15-15-10
T2B: 20-20-11
C) rx 34-32-32 wb
Damn it was tough
D) 1 set done
Great work!! Love the consistency!