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PERFORMANCE

Warm-Up.

Row 500 meters @ easy pace

Then…

One set of:
Bear Crawl with Wrist Stretch x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds

Followed by…

Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Hollow/Superman Swings on Pull-Up Bar x 8-10 reps
Scap Push-Ups x 5 reps + Perfect Push-Ups x 10 reps

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 75% of 1-RM

B.
Four rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)

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.

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Robotic Dog
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats @ 3411 Tempo

When the running clock reaches 15:00, perform the following…

Against a 3-minute running clock, complete the following…
200 Meter Run
15 Russian Kettlebell Swings
10 Alternating Pistol Squats
Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Bent-Over Dumbbell Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold (option to add weight)

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.

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Skeeter
Skeeter
July 18, 2020 10:27 am

A. DL 315×3 all sets
B. 14:19 w 70# KBS

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Danny Lizano
Danny Lizano
July 18, 2020 8:26 am

A)315
B)13:27

1
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Adam Kubo
Adam Kubo
July 18, 2020 7:14 am

A. 300

B. 12:53 Rx

1
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Anders
Anders
July 18, 2020 6:18 am

Travel wod
17:22 (forgot all about the 1 min rest between so + 4 min rest, did it in 5 rounds)

0
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Janelle Winston
Janelle Winston
July 17, 2020 11:23 pm

Just did B. Was very short on time.
11:53

0
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Cyb Satt
Cyb Satt
July 17, 2020 7:15 pm

B. 11:48

0
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Luke Tipton
Luke Tipton
July 17, 2020 6:24 pm

A. Deadlift E2MOM for 16’
6×250

B. 12:15

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John Knox
John Knox
July 17, 2020 1:22 pm

1) deadlifts 3 x 8 @ 325#
2) 4 rounds for time
400 m run
30 kB swings 24kg

10:45 RX

2
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Mike Slagle
Mike Slagle
July 17, 2020 9:58 am

A1. Deadlifts
All sets at 265×3
A2. Strict press from yesterday
105, 115, 125, 127.5, 135, 145 ties pr

B. Today’s metcon with 60 lb kb
11:44

2
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Fernando
Fernando
July 17, 2020 9:27 am

B. 11:50 ??

1
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Hunter
Hunter
July 16, 2020 10:32 pm

At work with my 40# DB… a familiar but lovely scene ? Did some hypertrophy work then yesterday’s at home workout… Warmup: 2 sets of 30 walking lunges with 40# DB Up 6 flights of stairs alternating at each landing: Even: 6 DB rows + 6 strict press/arm Odd: 5 high hang DB snatch + 5 DB thrusters + 5 front squats/arm BODY ARMOR OTM x 10: Odd – 4 Tempo Split Squats (left) Even – 4 Tempo Split Squats (right) *4 seconds down, regular speed up. DB Strict press 3 x 6 DB upright rows 4 x 6/shoulder with… Read more »

4
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Mike Slagle
Mike Slagle
July 17, 2020 11:41 am
Reply to  Hunter

Love it! Great job getting your workouts in no matter where you are.

0
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Hunter
Hunter
July 17, 2020 5:18 pm
Reply to  Mike Slagle

Thanks Mike! It helps the time pass and gives me something to look forward to

0
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