PERFORMANCE
Warm-Up.
Wall Slides x 5 @ 3131
CrossOver Symmetry Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Push Presses (115/75 lbs)
ALTERNATE AT-HOME WORKOUT OPTION – limited Equipment
When the clock starts, perform…
Three sets of:
200 Foot Shuttle Jog
15 seconds of Right Leg Hops
15 seconds of Left Leg Hops
30 seconds of Side Plank Hip Bounces per Side
Rest 30 seconds
60 seconds of Side Shuffles
Rest 30 seconds
60 seconds of Alternating Scorpion Kicks
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of:
200-Foot Side Shuffle (10-foot increments)
15 V-Ups
Max Reps of Kettlebell Swings in the Remaining Time
Rest 60 seconds between sets, and repeat for a total of FIVE sets.
When the running clock reaches 40:00, perform the following:
Complete as many rounds and reps as possible in 12 minutes (performed at 70-75% effort) of:
5 Strict Pull-Ups OR Bent-Over Rows
10 Dumbbell or Kettlebell Floor Presses
15 Biceps Curls
20 Overhead Triceps Extensions
25 Flutter Kicks per Leg (50 total)
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.
Wod: 5 rounds + 21 reps
Two Sets: Kettlebell Halos x 6 (3 each direction, nice and slow) Alternating Single-Arm Kettlebell Snatches x 6 Followed by… Two Sets: Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Followed by… Two Sets: Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards Three sets of: 1-1-2 Dumbbell Bench Press x… Read more »
A. 10×45, 9×50, 8×50
Done
Done
B. 6+6
Shoulders died.
Bench 50#
Land mine 65#
4 rounds +7
Woah… that amrap was way harder than I thought! The push presses killed!!!
3 rounds
1-1-2 bench press 50/55/55
25 lb band 30 reps across
1 arm land mines 45/65:65
15 min amrap
5 strict pull up
10 burpees
15 push press (115#)
6 Rounds + 25 (10 push press) RX
I’ve been doing the workouts, just been terrible about posting ??♀️
A. Only got two rounds of this because of time
B. 15’ AMRAP
5 strict pull-ups
10 burpees
15 push presses
5+17
AM 3 Hour Surf Sesh.
A. Incline Bench instead. Flat hurts my shoulder.
35’s Across
Red Band Across
70# Landmine Across
B. 5 Rounds + 1Push Press Rx
Limited equipment workout done Warmup done A. AMRAP x5 200ft side shuffle 15 v-ups Max KB swings @24kg in remaining time 24, 26, 27, 29, 30 B. AMRAP 12 mins 5 KB BOR’s @24+20kg 10 KB floor press @24+20kg 15 bicep curls @24kg goblet hold 20 OTE @20kg KB 50 flutter kicks 4rds + 75, 12’25 to finish 5 rds C. Finished off with a mile run 7’10 Good fun this one and nice to be able to use a bit of weight, the 20kg OTE were fine for the first few rounds and then they were a bit optimistic… Read more »
Love the warm up!!! A. Complete as many rounds and reps as possible in 2 minutes of: 200-Foot Side Shuffle (10-foot increments) 15 V-Ups Max Reps of KB swings @ 24kg in the Remaining Time Rest 60 seconds between sets, and repeat for a total of FIVE sets. KBS – 30 / 26 / 24 / 20 / 25 ***those side shuffles got spicy! But a nice change up from all the running I’ve been doing. B. 5 rounds (performed at 70-75% effort) of: 5 DB bent over rows @ 30# DBs 5 DB 1-1-2 floor press @ 30# DBs… Read more »
You’re not the only one to say that about those shuffles! Fun workout!
Fair play for swinging a 24kg KB around Candy and getting all those reps in!! ??
ALTERNATE AT-HOME WORKOUT OPTION…great workout!!! thanks for the work guys!
Thank you for helping out. At home workouts are so effective!
I love them too! Let me know if you need any suggestions for equipment or modifications/substitutions for anything!
At work with my 40# DB 4 sets: 10 DB hammer curls 10 DB overhead tri ext 14 minute EMOM 6 front rack lunges/leg 6 DB thrusters/ arm 3 sets: -max single arm DB chest press -max single arm DB row Sets: 11/16, 12/18, 13/20 Complete as many rounds and reps as possible in 2 minutes of: 200-Foot Side Shuffle (10-foot increments) 15 V-Ups Max Reps of DB snatches, no KB, in the Remaining Time Rest 60 seconds between sets, and repeat for a total of FIVE sets. Snatches: 17, 22, 21, 22, 23 reps When the running clock reaches… Read more »