PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
B.
Against a 3-minute running clock…
30/20 Calories of Assault Bike
Max Reps of Burpees to Target 6″ Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.
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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
45 seconds of Mountain Climbers
45 seconds of Death March @ 1111 Tempo
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
30 seconds of Front Leaning Rest
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
30 seconds of Lateral Line Hops
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
7 Burpees
60-Foot Lateral Shuffle*
When the running clock reaches 25:00, perform the following:
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Burpee Deadlifts
60-Foot Lateral Shuffle*
When the running clock reaches 32:00, perform the following:
Complete as many rounds and reps as possible in 3 minutes of:
3 Devil’s Press
60-Foot Lateral Shuffle*
*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).
When the running clock reaches 40:00, perform the following:
Three sets of:
60 seconds of Weighted Plank From Elbows
40 Alternating Shoulder Taps
20 Bent-Over Rows
10 Bodyweight Triceps Extensions @ 21X1 Tempo
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. Every 2 minutes x 8
Hang clean & jerk
105, 115, 120, 125, 135, 140, 145, 150(f)
B. 3 minutes work, 3 minutes rest x 3
20 cal row (no AB)
Max effort burpee to 6″ target
1: 1:20 row 17 burpees
2: 1:20 row 16 burpees
3: 1:23 row 17 burpees
Hang clean and jerk up to 155. Half of the sets were done there.
B. Done with 40 rower cals
Burpees: 13, 12, 12
C. Travis’s ab workout 9
A: E2MOM HCL&J up to 195#
holding back, coming back from chronic back injury
B: on 3 min running clock:
30 cals on rower (no assault bike to use)
rd1 – 21 burpees
rd2 – 21 burpees
rd3 – 23 burpees
Kept it simple and condensed as much as possible today:
A. Hex bar Deadlift x8 up to 3 heavy sets at 155 kg.
First time I did these.
B. 4 sets
10 Sandbag squats 85 kg
10 leg extensions 105 kg
10 leg curls 65 kg
10 calf raises 100 kg
C. Travis core workout #8
Try to do them regularly. New movements are great!
Yesterday’s A. DL @ 20X1 – 175# x8, 185×7, 195×6 Box Jumps x 6 @ 24″ B. For Time – 19:01 800m Run – 3:59 20 Thrusters – 10/10 20 Ring Dips – 6/5/4/4/1 15 Thrusters – 9/6 15 Ring Dips – 5/4/2/1/1/1/1 10 Thrusters – UB 10 Ring Dips – singles ***Shoe change after runs and before second run…I have a hard time running in my metcons for more than 400m…and thrusters would have been all over the place in my xero running shoes. How can I train myself to squat better in running shoes…one would think it would… Read more »
Good work Candy, I always have the dilemma as well whether to switch between weightlifting shoes and running shoes. I find a pretty good compromise is to put some fractional plates (2kg normally) on the floor, put my heels on them and the feeling is v similar to using my weightlifting shoes.
This saves a load of time switching shoes and gives me a similar amount of stability, give it a try hope it helps for you as well!
A. E2MOM HCl&J up to 225#
Held back just a little, super humidity made my mats a little damp so I was nervous about my footing.
B. On 3 minute running clock:
.31 mi run (end of block and back)
max burpees to 6″ target
3min rest
Rd 1 – 1:57 run, 17 burpees
Rd 2 – 1:50 run, 19 burpees
Rd 3 – 1:47 run, 21 burpees
I wasn’t *trying* to sandbag!
No equip
1.Done
2.a) 8 rds + 3 reps
b) 6 rds + 4 reps
c) 5 rds + 10 feet
3. Done, average for each set= 3:69
Warmup done
A. 1RM hang clean + jerk
Worked up to 85kg, tried 90kg but failed
B. Against 3 min clock
30 cals hand bike
Max burpees in remaining time
Rd 1 off hb @2’15 12 burpees
Rd 2 off hb @2’11 14 burpees
Rd 3 off hb @2’15 14 burpees
C. Travis’ core workout #11
At work with my DB… All done with 40# DB per arm Walking up 6 flights of stairs… each landing do complex with one arm alternating arms each time… 6 total Sets: 3/arm 3 Muscle Cleans 3 Front Squats 3 Push Presses Walking up 6 flights of stairs… each landing do complex with one arm alternating arms each time… 6 total sets: 3 Sets/arm 1 Clean Pull 1 Low Hang Squat Clean 1 Push Jerk 1 Split Jerk EMOM 10: 1 squat clean and jerk/arm *60 foot lateral shuffle between each set COACHES!!! I really like the lateral movement you… Read more »
That’s a ton of volume! ?