PERFORMANCE
Warm-Up.
3 minutes of Assault Bike w/ Nasal Breathing Only
Followed by…
3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups (or Ring Rows)
Followed by…
2 Rounds:
10 Lunges + 2-3 Wall Climbs
Followed by…
With empty bar:
10 Strict Press + 10 Back Squats
Rest 15 seconds
5 Muscle Snatch + 5 Overhead Squat
Rest 15 seconds
5 Power Snatch + 5 Overhead Squat
Rest 15 seconds
5 Squat Snatch + 5 Snatch Balances
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Beast-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees
Dumbbell Beast-Makers = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to Overhead
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds
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 20:00, perform the following:
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Contralateral V-Ups
Station 2 – 10-15 Double Dumbbell or Kettlebell Snatches
Station 3 – Max Calories Bike/Row
Station 4 – Rest
When the running clock reaches 45:00, perform the following:
Three sets of:
10-15 Weighted Hip Bridges
10-15 Single-Arm Dumbbell or Kettlebell Bench Press per arm
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. Up to 155# for 2
B. 5 + 1 (135#bb)
Wod: 4 rounds + 10 reps
A) 105/115/125/135/140/140
B) 5 sets exactly (Man Makers killed me)
Well the last couple of days have been a total shit show.
Unexpected rest day yesterday because of work and I was walking into the gym with my daughter, and she tripped and fell against some unistrut and gashed her face. An hour later, was able to do Diane.
Not strict. No time for anything else. Life.
7:04
So sorry to hear that. I hope your daughter heals up quickly. I’m glad you got some work in after a couple of hard days.
A: up to a 155 double
B. 2.5 mile run
20:29
Tried a few rounds of the AMRAP and knew it wasn’t in the cards today.
It’s my birthday. Get at you guys tomorrow.
Happy bday!
Happy birthday!
Happy birthday!
thank you all. God bless
3 min row
3 rds for time 15 as 10 pushups 5 spu
2:46
Bar only
10sp 10 bs rest 15 sec
5ms 5ohs rest 15 sec
5ps 5ohs rest 15 sec
5ss 5ohs
Emom 2 min strict press
5-125 3-145 3-165 2-175 2-185
Amrap 12 min
3 man makers (push-up row, push-up row, cluster) 40lb dbs
6 spu
9 burpees
6 rounds exactly
Man makers were the hardest. Gassed me for pull-ups. All man makes unbroken. Had to break them up in 3-3
All burpees unbroked
Great work Jeremy!
Thank you!
Warmup done A. Strict press every 2 mins 5x50kg 3×55 2×60 2×60 2×65 2×65 B. AMRAP 12 mins 3 KB beast makers 6 pull-ups 9 burpees 5rds + 3 Had to do the beast makers with a 24kg KB and then pass it across my chest to do the row part. Then switched to 50kg BB to do the DL and HSQ to OH. The beast makers feel like they take the most time here and even by the end the 50kg DL was feeling heavy! I was certainly a sweaty mess by the end of it! C. Travis core… Read more »
Very nice Al!
Thanks ?
Well done! I’m looking forward to hitting this tomorrow.