May 1, 2020 – Competition

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.

Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 second Overhead Backpack Hold
30 seconds of Bodyweight Good Mornings
Rest 60 seconds

When the clock reaches 15:00, complete the following…

For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 17:00, complete the following…

Three rounds for time of:
10 Backpack Deadlifts
8 Backpack Clean and Jerks
6 Packpack Thrusters

Time Cap = 5 minutes

When the clock reaches 22:00, complete the following…

For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 24:00, complete the following…

Three rounds for time of:
10 Backpack Front Squats
8 Backpack Shoulder to Overhead
6 Backpack Overhead Alternating Lunges

Time Cap = 5 minutes

When the clock reaches 29:00, complete the following…

For time:
200 Meter Run or or 50 Mountain Climbers

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of 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.

Coaches Note:
Today’s intention is to work on moving some weight around with an elevated heart rate. The backpack and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the mountain climbers or run hard, try to down-regulate your heart rate as much as you can, and then try to keep pushing even with an elevated heart rate!

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 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 seconds of Farmer’s Hold
30 seconds of Goblet Hold Good Mornings
Rest 60 seconds

When the clock reaches 15:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 17:00, complete the following…

Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters

Time Cap = 5 minutes

When the clock reaches 22:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 24:00, complete the following…

Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges

Time Cap = 5 minutes

When the clock reaches 29:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of 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.

Coaches Note:
Today’s intention is to work on some weight cycling with an elevated heart rate. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the machines hard, try to down-regulate your heart rate as much as you can, and then try to hold on during the weight cycling section!

PRIMARY SESSION

A.
Every 2:30, for 10 minutes (4 sets):
5 Burpee Box Jumps (jump as high as possible, land soft, then step down)
10/7 Calories of Assault Bike

B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65-70% of 1-RM Front Squat
*Set 2 – 2 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%

Followed by…

One set of:
Front Squat x 3 reps @ 85%

C.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean & Jerk

*Sets 1-2 – 70-74% of 1-RM Clean & Jerk
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%

D.
For time:
15 Hang Snatches (165/115 lbs)
15 Overhead Squats (165/115 lbs)
15 Bar Muscle-Ups

Rest until the running clock reaches 10:00, and then…

Two rounds for time of:
20/15 Calories of Assault Bike
20 Shoulder to Overhead (165/115 lbs)
20 Toes to Bar

Rest until the running clock reaches 20:00, and then…

Three rounds for time of:
300/250 Meter Row
30 Deadlifts (165/115 lbs)

E.
Three sets of:
Barbell Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Dumbbell Floor Press x 12 reps @ 2111
Rest 90 seconds