PERFORMANCE
Warm-Up.
Hip CARs x 2 minutes of work each side
Followed by…
One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo
Followed by…
Three sets of:
10 Calorie Assault Bike
Duck Walk x 25′
Bear Crawl x 25′
Then…
A.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
B.
Rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Bar-Facing Burpees
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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…
Four rounds, not for time, of:
30 second Squat Hold
10 Standing Ground to Sky Touches
10 Tempo Alternating Cossack Squats @ 1111
5 Inch Worms
Immediately followed by…
Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps from Plank Position
When the running clock reaches 20:00, perform the following…
Complete reps of 50, 30 and 20 reps each of:
Goblet Squat
Single-Arm Dumbbell Clean (Alternate arms every 5 reps)
Time Cap = 15 Minutes
NO EQUIPMENT SUGGESTIONS:
Goblet Squats – Substitute Air Squats
Single-Arm Dumbbell Cleans – Substitute Plank Kick-Throughs with Hand Tap
When the running clock reaches 40:00, perform the following…
Three sets of:
60 seconds of Tempo Superman Punches @ 1111
Rest 60 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95% 130kg
All percentages over 136kg
Rest as needed between sets.
B.
Rounds of 15, 12 and 9 reps for time of:
61kg Thrusters
Bar-Facing Burpees
Time: 5’39”
B: 8′ 23″
A) 240, 255, 275, 255, 275, 290, 275, 290, 305
B) 7:34 Rx
A. Back squat
170, 180, 190, 180, 190, 205, 190, 205 x 2, 215 – was a fight to the finish. Almost lost it.
B. Somewhere between 9 – 10 min. Wasn’t sure I was going to be able to fit in B or if I would be able to do 95# thrusters, so I didn’t look at the clock closely. Started and figured I would finish.
Almost lost it… but DIDN’T!!! Great job fighting
A. 305,325,345/325,345,365/345,365,385 – last tough were a struggle.
B. 6:09 Rx. Was planning on going unbroken, but that wasn’t happening – did 10/5, 9/4, 5/4
Hey man that’s almost 400#, heck yea it may be a struggle, but you freakin did it… and then BLAZED that metcon
A. Did squats in the morning, then had to jet off to my kid’s swim lesson, so did the metcon later in the afternoon: 5×175#/3×190/1×200/5×190/3×200/1×210/5×200/3×210/1×225
B. 7:46
Only have 285 at home,
So
145×10
195×8
265x 4
285 x4 for 6 sets and wow that hurt.
Workout Done RX (wow that sucked. Thanks Al for the big boys, little fellas comment, that made me go RX)
9:35RX
Well done Mugu for going RX 👊
A. Back Squats – based off 190# 145×5, 155×3, 165×1, 155×5, 165×3, 175×1, 165×5, 175×3, 180×1 ***I used to HATE squat day…but since working on form and figuring out how to make my glutes work harder and make my abs help out…I have grown fond of BACK squat day. B. Rounds 15,12,9 – RX 11:30 Thrusters @ 95# – Triples and doubles Bar Facing Burpees – UB ***If I’m being completely honest..after round 1 they were more like a front squat+push press/jerk kind of movement. 95# is definitely a limit for me..actually considered scaling and then thought “Al didn’t scale..he… Read more »
Nice! Next step, try barefoot!!
Loved the way you pushed yourself to Rx part B
Ive done squats barefoot in the past…not in the winter. But with me working on technique and activation of the correct muscles it was better to use the lifters. Ill definitely have to through in some barefoot sessions soon.
Your squat sessions are always outstanding..makes me want to grow up to be just like BFS!
Never aim low where I am, aim for much higher!
Nice work!
Well done Candy 💪 bet you felt a lot better afterwards having not scaled it!
A
245×5, 265×3, 280×1
265×5, 280×3, 300×1
280×5, 300×3, 315×1
my first time ever completing this rep scheme, used to fail badly on the last 5, 3, 1 so thanks for even more #gainz Invictus and for everyone on here being absolute beasts for me to try to not fall too far behind
B
no metcons on squat days to prevent quad cramps, tho I remember having done this once as a part A, never mind after a heavy lift
BS:
315# x5, 340 x 3, 360 x 1
340 x 5, 360 x 3, 380 x 1
360 x 5, 380 x 3, 390 x 1
15/12/9 in 7:29
Thrusters @135#
Those are deadlift numbers right?
Holy Squatness Batman!! Outstanding numbers and then to smash the metcon too…who are you Lawrence…super impressive!!
Boom – smoked that!
B)
@ 95# – 9:25
Thrusters
10/15
3/3/3/3
4/3/2
Nice work on the metcon Chris!
A)
135 – 5
185 – 3
195 – 1
185 – 5
195 – 3
205 – 1
195 – 3
205 – Failed
Back squat to 128lb for the single at 95%
Been struggling with back pain for three weeks so just happy to be under the bar!
Met con at 7’49 (scaled thrusters to 75lb)
Nice, welcome back to squat land
Great work Andrea…super fast metcon!
Just time for squat today
Couldn’t increase with the percentages so I stayed on the first 5-3-1 for 9 sets
5-275 3-295 1-315
With those numbers I’d stay on the first set too…great work Jeremy!
Those are some first 5-3-1 numbers
Yea man it sucked today
Warmup done ✅
A. BS
5-105kg 3-120 1-127
5-120 3-127 1-135
5-127 3-135 1-142
B. FT 15,12,9
Thrusters @61kg
Bar facing burpees
8’19
Thought the thrusters were going to feel heavy and I wasn’t wrong, def on the limit! A metcon for the big boys this one, not us little fellas, just pleased to have got through it Rx!!
So glad I read this prior to doing the workout! Between you and my own conscience I went for it. Thank you for your daily push Al! BTW..you killed this one RX!!
I too am waiting for the day 61kg thrusters don’t feel heavy… I’m still waiting…
Yeah… I thought it was today, after 8 straight I said nope it’s not today.
Haha, yes, but one day… I had always had massive problems with 95# thrusters, they just tore the life out of me, so suffice it to say Fran was sheer misery. About 4 yrs ago they were prescribing a decent amount of 115#, 135# and even 155# thrusters in metcons. May be just me, but seemed often back then, almost to the point it was irritating. But I tell ya, that 1st day we did 95# thrusters… EASY. My Fran time was never great but it shaved a minute and I remembered thinking to myself I never thought I’d see… Read more »
Haha or we can just stick to 95 and be happy ish
Very good point!
Yea wonder if that’ll ever happen!! Nice going on the back squats 💪