PERFORMANCE
Warm-Up.
Banded Scarecrow
Lunge Matrix x 3 steps to each lunge position with each foot (forward, lateral, reverse, bowler)
Cat-Cow x 10-15 reps
Over-Under Drill
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Then…
Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)
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…
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 18:00, perform the following:
800 Meter Jog
When the running clock reaches 25:00, perform the following:
Complete for time:
40 Dumbbell Deadlifts (50/35lbs)
30 Dumbbell Front Squats (50/35lbs)
20 Hang Dumbbell Squat Cleans
*Every 3 minutes, including 0:00 perform 200 Meter Run
When the running clock reaches 45:00, perform the following:
Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds
If this gets to hard to maintain position, just hold the position without rocking
Yesterday I did the
A. squats 15/10/5 @120 kg (should have gone heavier on the 10+5, oh my) and shspu max reps 19/15/12ish
B. 10 PP 22,5 kg DBs + 10 tuck jump singles (as explosive as possible) 2+5-6 each round
Today:
Warmup ✅
E90sec x4
60sec max reps
Floor press 20 kg DBs 20-30 reps
Triceps extension x30+
DUs 60ish
Strict pull ups 9-10 (try to mix it up, hadn’t a chance) to put out more reps)
Airbike 19-20 cal
Hot and nasty! Had to focus mainly on breathing due to allergies. Glad I could “push” through.
This was way harder than I as hoping for.
Floor press 25# DBs – 34, 31, 28, 30
Tricep: 36, 34, 33, 33
DU: 86, 94, 83, 78
SPU – 14, 13, 12, 12
Cal row: 19, 20, 19, 19
Had to row because someone was using the bike.
Did what I could with what I had
3×25 DB bench (50)
3×10 strict pull up
3×10 GHD
All while watching 2 kids.
Holy frijole, you people are strong!
Floor press, 20lb DBs 35 / 24 / dropped to 15lb DBs 38 / 28
Tricep ext 43 / 43 / 45 / 45
Single unders 60 / 90 / 105 / 99
Strict pullups 10+4+3 / 10+3+3+1 / 5+5+3+3 / 4+4+3+3+2
Jog in place while alternating DB pressing
A. KB floor press 44 lb: 22, 21, 20, 16
Tricep Extension 44 lb kb: 22, 21, 20, 17
DU: 68, 74, 72, 77
Pullups: 17, 15, 12, 12
Rowing Cals: 20, 21, 21, 22
B. Travis’s Ab workout 9
Full day of hitting the burners!
A. E90s for 30 min – 465 total reps DB Floor Press @ 25# DBs – 36/34/35/30 Banded OH Tri Ext – 23/24/24/24 DU – 51/31/23/31 (these were UGLY!!) Strict Pull Ups – 12/12/12/12 AB – 14/13/11/13 ***Pull ups done pronated / supinated / mixed with L supinated / mixed with R supinated (R arm did NOT like being supinated without the left!!!) Wasn’t really sure how to do the banded OH tri ext…smallest band I have is a 1″. So I set the smith machine bar down near my calves…tied the band on and pulled behind me and extended… Read more »
Great day! Those are a ton of floor presses. Have fun walking tomorrow after those lunges 🙂
Thanx Mike…i probably could/should have gone a little heavier on the floor press…but i think I got the stimulus they where looking for…not so much with the DUs…they were the worst today…i use my arms way to much and I had no arms to use today. You really kicked a$$ on this…those are some heavy tri extensions! Nice work all the way around Mike!
Feel the burn!
1 – Floor Press 95# barbell – 24, 24, 23, 21
2 – 25# DB tricep extensions – 25, 25, 26, 30
3 – Lateral over bar hops – 98, 100, 102, 106
4 – Strict ring pullups – 15, 16, 15, 15
5 – Burpees – 17, 17, 18, 19
I like your mods Jeff! I had a terrible time with DU…probably would have been better to do the bar hops like you did (one to remember)!
I have like 90% of a full garage gym so there’s always some way to sub if I don’t have the right equipment (assault bike!). I’m not great at double unders but the real reason I do the bar hops is because there really isn’t enough head space in my garage, and the other surfaces are concrete that rips up speed ropes, and wood deck that the rope rips up…
No equip
1. Done
2 Did 5 mins of up/down stairs
3. Did 2 rds instead since I had no equip.
4. Done
Warmup done
Emom 1 min 10 sec off rotating through stations
1-5
1. Floor press 40lb db
30-30-30-30 total 120
2. Green band tricep pulldowns
20-20-20-27 total 87
3. Double unders
60-60-75-75 total 270
4. Strict chin-ups
10-10-10-9 total 39
5. Row for calorie
16-20-18-23 total 77
Total reps 593
Kicking A$$ again today Jeremy!!
Thank you! I misread and wish I would have done 1 on and 30 off haha
Warmup done
A. Every 90 secs for 30 mins for reps
Floor press BB@50kg 24,25,26,26
Overhead tricep ext done with black band 41,43,45,44
DU’s 59,59,60,57
Pull-ups 22,22,22,22
Hand bike cals 27,27,27,27
Slow burner this one, felt comfortable until the last round and then started to get hard work!
B. Travis’ core workout #1
Great work Al! Not sure how you got all those DU in…I had these 2 bricks hanging from my shoulders that kept weighing me down.
At work with my 40# DB…. Warmup: 30 walking lunges with DB in goblet hold This is a PR UB for me, focused on getting good length and stretch in hamstring, felt good! Then… Up 6 flights of stairs alternating between A and B A. 5 DB thrusters per arm B. 3 DB row + 3 DB high pull + 3 DB power snatch per arm 10 EMOM Even- 20 DB thrusters (10R/10L) focusing on explosive power at bottom and top of reps Odd: 7 single leg DB rom DL per leg focus on tempo and muscle activation 5 supersets:… Read more »