Warm-Up.
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Followed by…
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
B.
Five rounds for time of:
6 Hang Power Cleans (115/75 lbs)
9 Push Presses (115/75 lbs)
12 Ring Dips
ALTERNATE AT-HOME WORKOUT OPTION – 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. Click here for the full workout briefing.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Front Leaning Rest Hold
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 20:00, perform the following…
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Deadlift
Dumbbell Push Press
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by…
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds
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
A. Subbed strict press:
85#x5/95×3/105×2/95×3/80×8/80×8
B. 6:18- most ring dips done off a box- bummed, my ring dips have really taken a nosedive over the past month!
So I punished myself.
I skipped Saturday, Sunday stretching, and monday.
So I did them today
Saturday – did pull ups, handstand holds, curls 50#
Workout- 65 cal and 15 DB squat snatch (50)
57 cal and 13 DB squat snatch
Sunday- (I’ll stretch tomorrow morning)
Monday- hip bridges no weight. 115 for bent over row
7:47rx for 21-15-9 workout
Today
Bench- 90% was 215. Lightest was 175
Workout- 10:41 with stationary dips and 115
I’m sorry. I love you.
A. 95#, 100#, 105#, 100#, 90#, 90#
I only used 120# as my 1RM to calculate instead of 150#. Without a spotter I’m not comfortable going that heavy.
B. 5 RFT
6 hang p. Clean 75#
9 push press 75#
12 static dips on boxes
11:41
The clean and push press took 30 seconds total….. the dips took 90+ seconds. I gotta get stronger.
Cash out: 3×15 ghd situps
A. Bench Press – 120#x5, 130×3, 135×2, 130×3, 120×6, 115×8
B. 5 Rounds for time – RX – 16:06
6 Power Hang Cleans – UB/UB/5,1 last 3 sets
9 Push Press – All UB
12 Ring Dips – kipping 4/4/4, then all broken into triples, doubles, and singles last 4 sets
***Damn I thought I did really well on this…yes the dips slowed me down…but the rest of this gang KILLED this WOD…GREAT WORK TEAM!!!!
C. 5-10 min work on Travis’ Part 1 (Cast Swing) for the short strap RMU
It was tough! I worked through the first two pieces UB, and I did quick singles of the dips. I would have burnt out otherwise.
A. Bench weights
5-240 3-265 2-270 3-265 8-225 8-225
B. 115 6 hang clean 9 pushpress 12 dips bar dips
5 rds 5:59
Super fast. Nice work
Thanks man! Dips were the hardest after the chest workout and presses.
A. 185, 195, 205, 185, 175, 175
B. Rx with strict ring dips
9:47
C. Travis’s ab workout 12
A. 235, 250, 265, 250, 225, 225
B. 5 Rounds for Time
6 HPC 115#
9 S2O 115#
12 Ring Dips
6:22 (:56, 1:13, 1:25, 1:28, 1:20)
C. Suitcase style farmer’s walk 2 x 90 yards per arm 53# KB (4 reps total).
How do you carry 2 KBs in each hand…lets see those paws Nathan!!
lol! That’s not what I meant, I meant 2 reps of 90 yards per arm – let me fix that!
Crushed it again today! I like the add-on of the farmer’s carry too.
Thanks, Mike!
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 185lbs
*Set 2 205lbs
*Set 3 235lbs
*Set 4 205lbs
*Set 5 195lbs
*Set 6 195lbs
B. 6:08.
A. BP
5@ 94kg
3@ 97kg
2@ 100kg
3@ 97kg
8@ 85kg
8@ 85kg
B. 10’47
Slow but steady, concentrating on form for the power cleans
A. Bench press
5 @ 90 kg
3@ 100 kg
2@ 110 kg
3 @ 105 kg
8 @ 95 kg
8 @ 90 kg
B. 7.20 rx. That got ugly fast. Was breezing through the first rd in like 45 seconds, and then serious downhill from there…