May 22, 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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds

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

Every 8 minutes, for 24 minutes (3 sets) for times of:
400 Meter Run OR 90 seconds of Bear Crawl
30 Step-Ups OR Alternating Lunges (Option to Hold Weight Wherever)
25 V-Ups
20 Single-Arm Backpack Thrusters (10 per arm) OR 20 Squat Jumps

When the running clock reaches 45:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
10 Bilateral Rows (Use Water Jug or Bodyweight with a 1-second Hold at the Top)
10 Bodyweight Triceps Extensions
10 Backpack Biceps Curls

*Perform this at 70-75% effort.

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 “Main Event” intention is to force you to push your threshold. These intervals are meant to be done at a fast pace. Transition quickly from movement to movement, and then use the rest time to downregulate your heart rate as much as possible. Ideally we are finishing these intervals in under 6 minutes so you are getting at least 2 minutes of rest. You will likely still be out of breath when starting the second and third intervals, but your goal is to push to remain consistent for all 3 sets.

When you get to the accessory work, make sure you are performing it at a 70-75% rate of perceived exertion. You should never be out of breath from this, but instead should be focusing on improving your upper body muscle endurance and strength.

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…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds

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

Every 8 minutes, for 24 minutes (3 sets) for times of:
35/25 Calorie Bike/Row OR 400 Meter Run
30 Dumbbell Step-Ups OR Alternating Lunges (Single Dumbbell Held Wherever)
25 V-Ups
20 Single-Arm Dumbbell Thrusters (10 per arm)

When the running clock reaches 45:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
10 Supinated-Grip Bent-Over Rows
10 Dumbbell Overhead Triceps Extensions
10 Alternating Biceps Curls

*Perform this at 70-75% effort.

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 “Main Event” intention is to force you to push your threshold. These intervals are meant to be done at a fast pace. Transition quickly from movement to movement, and then use the rest time to downregulate your heart rate as much as possible. Ideally we are finishing these intervals in under 6 minutes so you are getting at least 2 minutes of rest. You will likely still be out of breath when starting the second and third intervals, but your goal is to push to remain consistent for all 3 sets.

When you get to the accessory work, make sure you are performing it at a 70-75% rate of perceived exertion. You should never be out of breath from this, but instead should be focusing on improving your upper body muscle endurance and strength.

PRIMARY SESSION

A.
Four sets of:
5 Seated Box Jumps

5 Broad Jumps

15 seconds of Assault Bike @ 100%
Rest 90-120 seconds

B.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

C.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch + Snatch

*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%
*Sets 7-8 – 85%

D.
Against a 12-minute running clock…
Run 1-Mile
immediately followed by. . .

As many rounds and reps as possible in the remaining time of:
3 Power Cleans (225/155 lbs)
6 Bar-Facing Burpees

Please record time to complete 1-Mile run and total rounds and reps of the couplet.

E.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
((place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest 30 Seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed