PERFORMANCE
Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.
B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)
Compare your results to May 29, 2019.
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
30 Seconds of Single-Leg Ground to Sky Reaches per Leg
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Shoulder Plank Taps
30 Seconds of Alternating Reverse Lunges
30 Seconds of Air Squats
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps possible in 90 seconds of:
150 Foot Shuttle Run
20 Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges
*Max Reps Hang Snatches in the remaining time
Rest 2:30 between sets and repeat for a total of SIX sets!
*Perform your hang snatches with a dumbbell, kettlebell, back pack, barbell or whatever you can use safely and have access to.
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1: 10-15 Weighted OR Banded Hip Bridges
Station 2: 20-30 Banded Pull Aparts
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)Front Tempo Squat up to 225 last set
B) Ok “Karen” : 11:08 Rx (20lb)
Front squat tempo x3 reps
1) 185
2) 215
3) 245
4) 245
5) 235 (started collapsing elbows, focus on form)
Karen…ish… Hahaha (100 wall balls @ 30#)
4:30
I only have a 30# wallball… And technically 100 wall balls at 30# is the same total weight as 150 wall balls @ 20# 🙂
Front squats. Never done these before. 30lb / 50lb / 60lb / 65lb / 65lb Nearly tipped the bar forward on 4th set.
“Karen” 11:10 No wall ball so stuffed my climbing rope into a roll-top bag – 10lbs. Sloppy, but think it created the right stimulus.
How exciting! Your first front squats!
They are definitely a tricky and uncomfortable movement in the beginning. Here’s a video by one of our coaches that should help with some of that: https://youtu.be/GPWtr1O-5rs
Let me know if you have any questions or if you want to send a video for some coaching tips. michele@invictusfitness.com
No equip or space to run.
1. Done
2. Did 60 singles instead of shuttle run and kept the rest the same. Max reps of hang snatch: 10-10-10-9-12-11.
3. Did ab work instead
Do you have any stairs in your house or building? I’ve been subbing those in for runs lately and it’s been good!
A) Tempo Front Squat – 135/3, 185/4, 205/3, 225/3,3
My front squats are *stinky* right now!
B) Karen – 6:18 50-20-30-20-20-10
About what I was thinking I’d be, pretty sure that’s a PR but haven’t done Karen for… years.
Still not too shabby on either though!
A) 185-215-235-255-255 probably should have started a little higher – felt good
B) now all ball so did 75 barbell thrusters 3:36 45-15-15
Nice! Super fast!
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. C. Biceps… Read more »
A. Front Squat x 3 @ 31X1 – 105# / 115 / 120 / 125 / 125
***First 3 sets done raw
B. Karen (150 WB) – 7:39 (7s faster than last year)
20/10/10/10/10/10/10/10/10/10/10/10/7/7/6
C. Sun and swimming fun with my daughter!!!
Part C sounds awesome! Great job on ‘Karen’!
Temp front squat 5-3 Emom 3 min
185-215-233-255-255
Karen 20lb sand ball for time
6:11
Legs felt great but my shoulders couldn’t keep up
Great day!
Dynamic bench press EMOM 10 3 reps @ 50-55%, slow down & explode up Hang power clean EMOM 10 2-3 reps at 70% focusing on speed, agility and explosiveness 3 sets: 50m walking lunge with 40# DB in goblet hold Every minute, on the minute, for 8 minutes (4 sets) of: Station 1: 10-15 Weighted OR Banded Hip Bridges Station 2: 20-30 Banded Pull Aparts 3 sets of: 10 banded lat raise 10 banded front raise 10 banded overhead press Body Armor 21-18-15-12-9-6-3: -Dumbbell Floor Presses (alternating arms with 40# DB) -Banded Overhead Tricep Extension Complete as many rounds and… Read more »
Warmup done
A. Tempo FS (3reps) every 3 mins x5 sets
80kg, 90, 95, 100, 110
3 second eccentric certainly make these a bit more challenging, but good fun though!
B. ‘Karen’ for time
4’36
Went UB for this, had visions of splitting up into 50’s but got into a nice little rhythm so decided to push on and was ok
C. Travis’ core workout #14
Al, you did Karen UB??? Beast!!
Yep, got into a nice little rhythm with it and decided just to carry on and see what happens!
Al has massive, powerful legs!
Thanks Michele, not sure I know what to say to that ?
Al…that is outstanding!! Super jealous!!