May 20, 2020 – Competition

At-Home Workouts (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 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg

Rest 30 seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil’s Press
10 Air Squats
4 Backpack Devil’s Press
15 Air Squats
6 Backpack Devil’s Press
20 Air Squats
8 Backpack Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

When the running clock reaches 35:00, perform the following…

Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds

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 see how well you can continue to push at a consistent pace as the rep scheme continues to ascend and you are getting a 1.5:1 work:rest ratio. Descending workouts get easier as each round passes, but today we are going to work on each round getting more difficult as you are forced to complete more consecutive reps as the time goes on.

When you get to the accessory work, have some fun with a few new bodyweight style movements that reinforce the human need to simply move through space.

At-Home Workouts (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…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

When the running clock reaches 35:00, perform the following…

Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap

30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds

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 see how well you can continue to push at a consistent pace as the rep scheme continues to ascend and you are getting a 1.5:1 work:rest ratio. Descending workouts get easier as each round passes, but today we are going to work on each round getting more difficult as you are forced to complete more consecutive reps as the time goes on.

When you get to the accessory work, have some fun with a few new bodyweight style movements that reinforce the human need to simply move through space.

PRIMARY SESSION

A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

C.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat + Jerk

*Sets 1-2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 90% of 1-RM Clean & Jerk

When the running clock reaches 15:00…

Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 1 rep @ 95% of 1-RM Clean & Jerk

D.
For time:
30 Dumbbell Thrusters (50/35 lbs)
100 Double-Unders
20 Dumbbell Thrusters (50/35 lbs)
100 Double-Unders
10 Dumbbell Thrusters (50/35 lbs)
100 Double-Unders

E.
Four sets of:
Dumbbell Bench Press x 8 reps @ 31X1
Rest as needed

F.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up