PERFORMANCE
Warm-Up.
Pec Activation with Pec Stick or Medicine Ball
Followed by…
Kettlebell Halos x 5 each direction
Followed by…
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Then…
A.
Every 2 minutes, for 14 minutes (7 sets):
Strict Overhead Press x 2 reps
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
*Sets 6-7: 90-95% of 1-RM
B.
Three rounds for time of:
30/20 Calories of Assault Bike
50 Double-Unders
20 Toes to Bar
Time Cap = 20 Minutes
Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate eleveated and your movement consistent for approximately that duration of time.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND 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 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.
NO EQUIPMENT SUGGESTIONS:
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Russian Twist
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
NO EQUIPMENT SUGGESTIONS:
Goblet Hold Alternating Reverse Lunges – Substitute Bodyweight Reverse Lunges
Bent-Over Row Hold – Substitute Bodyweight Bat Wing Hold
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.
A: 100#
110#
125#
B: 11:38
30 Cal AB
50 DU
20 GHD
A. E2MOM Strict Press x 2
140, 145, 145, 155, 160, 170, 175
B. 11:53
A. Up to 155#
B. 13:20 with row
30 cal row – b/w 1:20-1:30
50 DU – lots of trips / 2 trips / UB
20 T2B – 9,7,4 / 9,7,4 / 15,5
A)
95 x1
100 x2
115 x2
125 x 2
B)
12:44
3 rounds of
500 meter row
100 SU’s
20 TTB
Kipping TTB 15/5, 15/0, 7/0… rest were grinding away / strict
Own warm up
Strict press
125-135-145
Workout
12:30 with a mix 70/30 T2B to K2E
A. 85#/85/85/90/100/105(x)/100
B. 13:18
Warm Up done with 16kg KB…that has got to be the hardest WU..or maybe I’m just being a whine ass??
A. Strict Press x 2 based of 88#
60#, 65, 67, 70, 75, 80×1, 80×1
B. 3 Rounds for time – 4:16 / 4:33 / 5:06 = 13:55
20 AB cals – 2:00 / 2:01 / 2:15
50 DU – 5 trips / UB / 2 trips
20 T2B – UB / 10,6,4 / 12,4,4
**ran out of propane for the garage heater…was tough to hold onto that cold bar on this snowy 26* day! 🥶❄
Omg my pull-up bar was freezing too! My hands were like icicles trying to hang on during t2b!
My barbell lives in the house on the living room floor for just this reason! It’s kinda a pain to have to take it in and out to the garage but I can’t hold onto it if it’s cold.
Warmup done
Strict presses emom 2 min sets of 2
125 125 145 145 145 165 165
I also did these standing not sitting
Short on time
3 rounds for time 6:05
50 du
20 ttb
A.
Every 2 minutes, for 14 minutes (7 sets):
Strict Overhead Press x 2 reps (@70kg)
*Sets 1-3: 75% of 1-RM (52.5kg)
*Sets 4-5: 80-85% of 1-RM (60 kg)
*Sets 6-7: 90-95% of 1-RM (67.5 kg)
B.
Three rounds for time of:
30 Calories of Assault Bike (2′ aprox)
50 Double-Unders
20 Toes to Bar (7-7-6 breaks)
Time: 11’19” (splits 3’40” – 3’45” – 3’55”)
very happy to be able to keep up with the t2b, I thought I were not gonna be able to keep the pace.
Warmup done ✅
KB work done @20kg
A. Strict press x2 7 sets
1-3 65kg
4/5 70kg
6/7 75 kg
B. FT 3rds
30 cals rower
50 DU’s
20 TTB
11’34
I know it said ideally between 12-16 mins but I thought it was going to take me that long so didn’t adjust it! Rows between 1’13 and 1’23, TTB UB rd 1 then 15/5 other 2 rds.