PERFORMANCE
Warm-Up.
“Mind Muscle” Full Spinal Warm-Up
Followed by…
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
Complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row
40 Alternating Reverse Lunges with Kettlebell
30 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Knees to Elbows
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.
Warm-Up.
“Mind Muscle” Full Spinal Warm-Up
Followed by…
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
50 Wall Ball Shots
400 Meter Run
50 Dumbbell Deadlifts
400 Meter Run
50 Air Squats
400 Meter Run
50 Push-Ups
400 Meter Run
50 Burpees
*Perform this at 60-70% effort. The goal is to get really sweaty and then enjoy the rest of your weekend!
NO EQUIPMENT SUGGESTIONS:
Wall Ball Shots – Substitute Jumping Air Squats
Dumbbell Deadlifts – Substitute Plank Position Pike Jumps
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
*Use the “Mind Muscle” Video Playlist for ideas!
Yesterdays A. Back Squats based off 185# (but pushed the & a bit) 140×3, 155×3, 165×2, 175×1, 170×3, 170×3 ***These felt the best EVER! B. AMRAP 12 Min – RXish 6R+53 reps 30 DU – all UB 12 WB – all UB (done inside to 8.5′ target as it’s just above 0* outside where my 9′ target is) 12 Pull Ups – kipping all UB C. Leg Press x 10 @ 405# Then 5 rounds 20s Bent Arm BB Russian twist 20s Straight Arm BB Russian Twist Rest 40s Leg Press x 10 @ 405 Then 4 rounds 20s Single… Read more »
That’s a great days work! Impressive work on the back squats too. You had a lot left in the tank for the heavy leg presses too.
A. Back squats from yesterday
Up to 325 for the heavy single
Sets of three done at 285
B. 15 min emom
10 strict pull-ups
20 v-ups
40 sec nose to wall hold
C. todays metcon done as partner Wod alternating movements
5+7 kbs
Complete as many rounds and reps as possible in 30 minutes of:
25 AB Cals
50 Wall Ball Shots
25 AB Cals
50 Dumbbell Deadlifts
25 AB Cals
50 Air Squats
25 AB Cals
50 Push-Ups
25 AB Cals
50 Burpees
Score = 1r+30