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 running clock begins, perform the following…
Two sets of:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Bearhug Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.
*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Band-Resisted Face Pulls OR 30 seconds of Bent-Over Bat Wing Hold
15-20 Bodyweight Triceps Extensions
20-30 second Isometric Biceps Contraction
(you can stand on a towel and contract as hard as possible pulling the towel up as hard as you can)
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 hit some “longer sprint” style workouts. Three minute intervals can be compared to running the 800m in track…they sting. To make it better, we’ve given you less rest than the time you’re working just to see how well you can recover and hit the next set. Aim to be consistent across each set, but do not sandbag the first round knowing that you have four more afterwards.
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 running clock begins, perform the following…
Two sets of:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Front Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.
*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Band-Resisted Face Pulls
20-30 Band-Resisted Triceps Extensions
20-30 Band-Resisted Biceps Curls
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 hit some “longer sprint” style workouts. Three minute intervals can be compared to running the 800m in track…they sting. To make it better, we’ve given you less rest than the time you’re working just to see how well you can recover and hit the next set. Aim to be consistent across each set, but do not sandbag the first round knowing that you have four more afterwards.
Primary Training 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 3 minutes, for 18 minutes (6 sets):
Front Squat
*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 95+%
C.
Take 20 minutes to build to today’s 1-RM Power Snatch + Overhead Squat
D.
Complete as many rounds and reps as possible in 7 minutes of:
9 Push Presses (115/75 lbs)
12 Box Jumps (24″/20″ – jump up and step down)
15 Deadlifts (115/75 lbs)
Compare results to April 24, 2020
.
E.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Barbell Front Rack Bulgarian Split Squats x 8 reps each leg @ 2111
Rest as needed
If you do not have a Reverse Hyper you can substitute with Barbell Good Mornings.
F.
Two sets of:
Banded Hamstring Curls x 40 reps
Rest 30 seconds
G.
Three sets of:
75-Foot Suitcase Carry (Right)
Rest 30 seconds
12 Single-Arm Ring Rows (Right)
Rest 30 seconds
75-Foot Suitcase Carry (Left)
Rest 30 seconds
12 Single-Arm Ring Rows (Left)
Rest 30 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Assault Bike Conditioning Option
Three sets for calories of:
7 Minutes of Assault Bike
Rest 4 Minutes
Your goal should be to achieve 40% of the total calories you achieved on your “Steady 20” 20-minute Assault Bike test. For example, if you achieved 300 calories on “Steady 20”, you will aim for 120 calories or more for each of today’s intervals. Please do not sprint and rest, find pace early and maintain it throughout.
Aerobic Capacity Accessory Option
Six sets for max calories of:
60 seconds of Assault Bike
60 seconds of Rowing
60 seconds of Ski-Erg or Burpees
60 seconds of Sandbag Bear Hug Hold (HEAVY)
Rest 2 minutes
Compare results to April 24, 2020.
A. Done
B. 185:195/200/200/205/205 (should have been 210, but was feeling tired)
C. 110 my goal was 105, so I was happy, but it might have been a squat snatch ?
D. 7+1
E. Bulg split squats at 115
F. Done
G. 70lb
Mixed modal
Assault 18/18/18/18/18/18
Thrusters at 55# 27/27/27/27/25/19
Burpees 21/21/21/21/21/22
So brutal ?
Those scores don’t tell me you’re tired! You crushed it! Great job getting into the 8th round and beating your previous scores on the intervals!! Awesome day!
PM Session: Body did not feel great this evening. Hamstrings, glutes, and lower back were very lit up. They didnt feel great this morning but the bike didnt bother it too much. Everything felt heavy tonight so I just kinda went by feel and didn’t push too hard. I think the squats on Wednesday beat me up more than I was expecting. A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% – 185 *Set 2 – 2 reps @ 65% – 205 *Set 3 – 2 reps @ 70% – 225… Read more »
Good call on listening to your body. I hope some good sleep will have you feeling good going into tomorrow!
PM session; Joined the class at my box today! Team friday, you go – i go. 2 x 15 min amrap/3 min rest. nr 1) 5 db snatches @20 kg + 10 box jumps over 24in nr 2) 7.5 m single arm db oh walking lunge @20 kg + 8 burpee over db. AM session: A) DONE B) FS: 3reps @77.5 kg – 2 reps @80kg, 1 rep @85 kg, 1 rep @87.5 kg C) PS + OHS : @40 kg, really bad. E) barbell good morning @30 kg front racked bul split @45 kg F) Ham curl done g)… Read more »
Fun! Good to see you jumping in with your community!
Two solid sessions!
A done
B 3 reps with 145kg
2 reps with 155kg
1 rep with 160 and 165kg
C done heaviest today 110kg
115kg made me squat snatch
D 6rounds 10 reps 7 reps improvement. Did not blew my lower back. And kept the dl unbroken. So more in control with the movements
EFG done
Great work! Sounds like a successful workout all around.
Atta boy!
Warm Up Done
Front Squats: 255, 270, 285 – this was kinda heavy.
Power Snatch + OHS up to 165lbs – which pretty close to or may be my 1RM – actually dropped down into a little quarter squat, rather than star fished. So really happy with that. Strong lifting.
Conditioning: 6+10 (226 – one rep more than last time) – and that’s with me missing one box jump.
Had to run to a meeting. Kinda busy here in Minneapolis this week…
I’m sure things are a little chaotic this week! Hasn’t stopped you from getting a good session today! ??
Yeah the city is on fire. But still getting up with the sun to train before I head into work. Keeping me going.
A.
Done
B.
120-125-130-130-133-135 kg ( I restart slowly )
C.
83 kg
Wod Dubai
Box Jump
1 Db thruster
317 rep
7 rep more
F. G.
Done
In the afternoon Abike
Congrats on the improvement! Happy with how the repeat went??
yes happy. but dead legs….
AM Session: Every 7 minutes, 28 minutes (4 sets) of: Assault Bike x 30% of 20 Minute Max Calorie Total Rest the remaining time, and aim for consistent intervals. AB-20 PR = 284.0 calories 30% = 85.2 calories 1 – 5:47 (62 RPM – 14.73 cal/min) 2 – 5:43 (63 RPM – 14.90 cal/min) 3 – 5:44 (62 RPM – 14.86 cal/min) 4 – 5:26 (63 RPM – 15.68 cal/min) Average = 5:40 (62.5 RPM – 15.04 cal/min) I thought 15 calories/minute would be a good goal. That would have put me at 5:40 for each round. On average I… Read more »
Best to know what you’re shooting for before you start 🙂
Pretty damn close considering you didn’t know! Nice work!
Well I knew it was 15 cals/min so I used the calorie counts per minute as a gauge so I wasnt totally blind. I knew by minute 5 I needed to be at 75 calories and I wanted to be between 5:30 and 5:45. But the exact time I had forgotten.
A. Done
B. 85/90/92.5 kg
C. 47.5kg
D. 5r+16 all ub
(April 5r+2 reps) ?
E. F. G. Done
Awesome job on the PR! Solid day!! ??