PERFORMANCE
Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Burpee Broad Jumps x 2
Single-Arm Kettlebell Swing x 5 (left)
Single-Arm Kettlebell Snatch x 5 (left)
Single-Arm Overhead Kettlebell Carry x 25 yards (left)
Burpee Broad Jumps x 2
Single-Arm Kettlebell Swing x 5 (right)
Single-Arm Kettlebell Snatch x 5 (right)
Single-Arm Overhead Kettlebell Carry x 25 yards (right)
Burpee Broad Jumps x 2
Then…
A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 5 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
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 second Run/Bike/Row/Jumping Jacks
30 seconds of Hollow Hold
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 20-minute running clock, perform…
Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments)
10 Dumbbell Thrusters
150-Foot Shuttle Run (25-Foot Increments)
followed by….
In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.
When the running clock reaches 40:00, perform the following:
Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed
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.
175, 195, 205, 215 x 3
Tall jumps ✅
B. Rx
8 + 10
Liked this one!
Impressive day!
7rnds + 3
Did 12 reps with 32kg KB
Mixed yesterday and today together
3 rounds
500m row
10 push press (135)
50 squats
25 push ups
30 DU
15 KBS
19:42
A. 4 sets
Deadlift x 5
Tall box jump x 5
215/215/235/235
24″
B. AMRAP – 8min
15 kb swing
30 dubs
5 + 25
Great work amber!
Yesterday’s:
A1. Press up to 65 kg x3
A2. Push press up to 80 kg x2
The old man had to use a belt.
B. E6M x3
500 m rowing ~1:50
50 airsquats
25 push ups
Rest: 2:00/1:30/1:20
C. Travis abs workout
No equip or space to run.
1. Done
2. Did 20 Vups, 50 single jump rope, 20 thrusters, 50 single jump rope. 5 rds done in 16:40. + 2:20 HS hold. (Could not hold the extra minute!)
3.Did ab work instead
At work with my 40# DB overnight… Clean and Jerk Technique Alternating On the Minute x 8 (4 Rounds): Odd: 3-Position Squat Clean per arm Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk per arm Clean and Jerk On the Minute x 6: 1 Squat Clean and Jerk/arm with 60 foot lateral shuffle after each set Two Sets: Burpee Broad Jumps x 2 Single-Arm Kettlebell Swing x 5 (left) Single-Arm Kettlebell Snatch x 5 (left) Single-Arm Overhead Kettlebell Carry x 25 yards (left) Burpee Broad Jumps x 2 Single-Arm Kettlebell Swing x 5 (right) Single-Arm Kettlebell Snatch x… Read more »
A ton of volume as always Hunter ?
Hey Guys..Part B can not be found in Beyondthewhiteboard
Hi Martin,
We don’t actually publish our workouts there. Someone is though… 😉 You can always find them on here!!
Warmup done with 24kg KB
A. 4 sets of DL’s and box jumps
5x160kg
5x165kg
5x170kg
5x175kg
B. AMRAP 8 mins
15 KB swings @24kg
30 DU’s
8rds+3
C. Travis’ core workout #6
Back certainly knew about it after all those heavy DL’s and KB swings, good one though!