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 as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 2 minutes of:
30Facing Line Jumps
20 Backpack Sumo Deadlifts
20 Alternating V-Ups
Rest 30 seconds, and then…
Complete as many rounds and reps as possible in 2 minutes of:
30 Lateral Line Jumps
20 Russian Backpack Swings
20 Hollow Rocks
Rest 30 seconds, and then repeat for a total of TWO sets through both portions.
This portion will take 10 minutes to complete.
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
Spend extra time today on recovery modalities, such as using NormaTec boots, the Hypervolt massage gun, Compex electrical stimulation, myofascial release techniques or anything else that will help you improve circulation to fatigued muscles and improve your recovery after Monday’s Murph session.
Coaches Note:
Today’s goal is to move nonstop with perfect repetitions for 2 minutes. Yesterday was a tough day for those of us who completed some version of “Murph,” so we are trying to allow for some good active recovery through movement.
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 as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Dumbbell Deadlifts
20 Alternating V-Ups
Rest 30 seconds, and then…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Dumbbell or Kettlebell Swings
20 Hollow Rocks
Rest 30 seconds, and then repeat for a total of TWO sets through both portions.
This portion will take 10 minutes to complete.
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
Spend extra time today on recovery modalities, such as using NormaTec boots, the Hypervolt massage gun, Compex electrical stimulation, myofascial release techniques or anything else that will help you improve circulation to fatigued muscles and improve your recovery after Monday’s Murph session.
Coaches Note:
Today’s goal is to move nonstop with perfect repetitions for 2 minutes. Yesterday was a tough day for those of us who completed some version of “Murph,” so we are trying to allow for some good active recovery through movement.
PRIMARY SESSION
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
B.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 20 Kettlebell Swings
Station 2 – 12-15 Dumbbell Front Squats @ 20X1
Station 3 – 10-12 Supine Ring Rows @ 2111
Station 4 – 60 seconds of Prone Plank Hold
C.
Against a 60-second running clock…
12/9 Calories of Assault Bike
Max Reps of Down Ups
(burpee with chest to floor but no jump)
Rest 60 seconds and repeat for a total of TEN sets.
Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds. A good goal would be to perform 14-16 Down-Ups each set. Remember…YOU WILL NEVER FAIL A DOWN UP!
D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds
Primary session
B. Done with 20 35# double kbs / 15 55# double db fs / 12 ring row/ 60sec plan
C. Done with 12 cal echo bike and burpees
8 8 8 9 9 9 9 9 9 8
Most bike sets were around 25 – 29 sec
I’m back after 2 year “lay off” post 2018 regionals then having my second baby! I’m going to do everything in my power to stick to a program even if it means 9 pm like tonight!
B. Done
C.14/15/15/15/14/15/16/13/14/14
So awesome to see you back Lacy!! Hope you and the family are well and excited to see what you can do. Ease yourself back in and be smart!
A) done
B) done
C) 10/12/11/10/10/14/13/11/10/10
Bike- anywhere from :18-:26 sec on echo
I hesitate to tell you that was sortof fun today ??
D) done!
Thanks Tino! hope your day was awesome!
There is no shame in admitting that you like a little ??
Yeah- today was fun!! ?
A. Done
B. Done with 30Kg DBs and 32Kg KB
C. Done with Echo bike
11/10/11/11/10/10/11/10/11/11
??
D. Done
Definitely a little tougher to rack up the calories on the Echo Bike. Good job today.
I was wondering that. It seems like I’m always taking longer on the Echo.
How long was the bike taking?
I think I was ~:30 – :35; not totally sure. I was pushing high 500 to low 600 cal/hr. I felt like I was moving on the down/ups though.
A. Done
B. #70 American swings, #55 single db squats
C. 19,17,18,17,15,14,14,13,14,12-got hung up on bike on last set
D. Done
That last one is getting people but love that you came out strong!
Came out full send then fell flat on my pace?
Brought the heat today! ??
A. Done
B. 32kgs/55-x1-65×3
C. Rx- 14/14/13/13/11/11/11/12/10/11
??
Limited equipment option
Amrap 8 – 4rds
Amrap 3 – 3 rds
Amrap2
30 dubs
20 dB deadlift with 35#
20 alternating v-ups
Set 1 – 1 rd + 30 dubs + 20 deadlift
Set 2 – 1 td + 30 dubs + 15 deadlift
Amrap 2
30 dubs
20 Russian kb swings
20 hollow rocks
Set 1 – 1 rd + 30 dubs + 20 kb swings
Set 2. – 1 rd + 30 dubs + 12 kb swings
??
???
A. Done
B. Done 35lb kB, and 25lb dumbbells went light trying to get through all these sore muscles from yesterday
C. Done averages 9 to 10 down ups
D. Done
Treated today like a active recovery day. Will hit it hard the rest of the week
Good to hear you’re listening to your body! Ready to hit the rest of the week hard!
A. Done
B. 32kg kB 60lb dB
C. Bike was out of batteries, :25 on, tried to keep same pace 10-11-11-11-11-10-10-11-10-10
D. Done
Made it work ??
A. Done
B. Done
C. With a run. Probably 50m? About two tennis court lengths
19/18/17/17/17/17/16/17/17/19
Only saving grace was down ups in the shade
D. Done
Time to hydrate.
Getting work done! ?♂️ ?
A. Done
B. Done
C. 9 cals for 5 sets then 7 cals for last 5 sets. Reps = 7-6-7-6-6-7-7-8-8-9. Beat the hubby by 8 reps (but he held his 12 cal across all 10 sets soooooooo ?♀️)
You got better! Going to have to try the ol grip and rip a few times at the start and see how it plays out sometime.
A.Done
A.2 Practice Doble under 300reps
C.15-15-15-11-11-12-11-10-10-8
Last round i cant move my legs in assault 8 down up in 25 sec
B.Done KB 28kg and Dumbells 17,5kg
D. I dead
Once that power starts going it gets pretty tough! You 8 reps in 25 seconds is still moving well in terms of rep/min
Body is feeling rough from doing Murph unpartitioned but I knew that going in. Today’s training from home: A) C2 Bike Intervals 1600m moderate, 60 sec easy 800m moderate, 60 sec easy 1200m moderate, 60 sec easy Rest 2 min 2x (800m moderate, 40 sec easy) 2x (400m moderate, 40 sec easy) 2x (600m moderate, 40 sec easy) Rest 2 min 4x (400m moderate, 20 sec easy) 4x (200m moderate, 20 sec easy) 4x (300m moderate, 20 sec easy) Damper at 4, moderate is 85-90RPM B) Every 90 sec for 9 mins (7 sets): 10 strict HSPU C) Four sets:… Read more »
Good job getting in some blood flow work. You should feel better after this. Take it easy tomorrow and rest Thursday ready to attack Friday!
Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 10 Alternating Cossack Squats Rest as needed B. Every 90 seconds, for 24 minutes (4 sets) of: Station 1 – 20 Kettlebell Usa Swings 24 kg Station 2 – 15 Bb Front Squats 50 kg Station 3 – 12 Supine Ring Rows Station 4 – 60 seconds of Prone Plank Hold C. Against a 60-second running clock… 12 Calories of Assault Bike Max Reps of Down Ups 8 8 8 6… Read more »
?
Hello!!
A) Done
B) 16kg American KBs / 25lb Dbs x 12 reps
C) RX Echo Bike 12/10/11/10/11/10/10/10/11/12 ??.
D) Done with 35lb for the Chinese Plank and 20kg Kb.
Have a great day ?
Party!! ???
Nice work!! That Echo kills me. I feel soooo slow on it compared to those people on an Ass Bike. I was sitting at 10-11 down/ups too.
It’s so much harder than the AB! I really had to push the down/ups to be able to get those numbers. ???
A: done
B: done with 16kg kettlebell for the swings, squats and one arm rows (same tempo)
C: 5-6-6-6-7-6-6-6-6-7 (with 10 calorie row), I did the workout at about 80-85% max effort, I maybe should have pushed harder…
D: done (normal plank with 15kg plate and suitcase carry with 16kg kettlebell)
I was a bit sore from Murph, but not as bad as I would have expected. I spend quite some time foam rolling and massaging my calves, only my upper legs are still quite sore.
Today was a good opportunity to move after yesterday’s fun!
A1. AMRAP, at 75-80% effort, in 8 minutes of: 30 second Static Squat Hold 6 Alternating Cossack Squats 10 Single-Leg Ground to Sky Touches 10 Alternating Lunges 30 second Plank Hold A2. AMRAP, at 75-80% effort, in 3 minutes of: 5 Air Squats 10 Tempo Mountain Climbers (pause 1-second in each position) 10 Alternating Object Taps in Front Leaning Rest B1. AMRAP, in 2 minutes of: 30 Double-Unders 20 KB Deadlifts @ 20 kg KBs 20 Alternating V-Ups 1 round + 20 reps/ 1 round + 25 reps B2. AMRAP, in 2 minutes of: 30 Double-Unders 20 KB lunges @… Read more »
??
Howdy!
PRIMARY SESSION
A. Done.
B. Done.
C. Rx:14-14-14-13-13-14-14-13-14-16. Had a special blessing from the Holy Mother of the Finish Line for the last round, I guess.
D. Done.
Have a great day!
So you proved to me they should have been all 16 🙂
Uh…. no.
Thank God no heavy weights today haha, was happy to see it (till part C tho…)
A) done
B) 32 kg for swing, 20kg db’s and and lower reps for the rest, tried to keep it nice low and focus on quality
C) rx 16-15-15-14-14-11-13-7-14-12
Oh my oh my, this one just got real nasty real fast
I was so close to throw up, i think my heart rate was abow 90% from Round 2
D) done without extra weight for 45 sec and 32kg kb
Really challenging wod, but feels good now after i finished it 😀
Haha! Need to let your body recover after not only yesterday but a hard 5 weeks!
limited workout
Initial 2 workouts went well got some good blood flow through everything
First 3 min AMRAP
1round+30 DUs & 3 DBDL, 2nd set: 1round+30 DUs
2nd 3 min AMRAP
1round + 30 DUs, 2nd set: 1 round+ 30DUs & 5KBS
Nice work Robert!