PERFORMANCE
Warm-Up.
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side
Followed by…
Two or Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side
Then…
Against a 30-minute running clock…
1000 Meter Row
immediately followed by as many round and reps as possible of…
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols
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.
Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders
50 Russian Kettlebell Swings
50 Walking Lunges with Dumbbell Farmer’s Carry
50 Dumbbell Push Press
Rest 3 minutes, and when the running clock reaches 15:00…
Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double Unders
25 Russian Kettlebell Swings
25 Walking Lunges with Dumbbell Farmer’s Carry
25 Dumbbell Push Press
Warm-Up: Done
30 mins AMRAP
2400m Air Bike (4:01)
5 Strict Pull-Ups + 5 Straight Bar Dips
10 HSPU Negatives
15 KBS (24kg)
20 Alternating Bench Pistols (55# plate under foot)
3rds + 5 SBD
Went slow and worked on quality. I struggle with gymnastics, but it’s slowly getting better.
Yesterdays A. Hang Squat Clean + Split Jerk – 55#, 65, 75, 85, 95, 105, 115, 105 ***Caught the clean at 115 weird and missed the jerk…so dropped back to 105 for the last set B. Against a 3 min clock 20 cal AB – 1:34 / 1:38 / 1:34 Max burpees to 6″ target – 18 / 16 / 20 C. 3 Rounds 20s Full Support on Rings 10s Catch Positon Hold on Rings Rest 30s D. 3 Rounds 10s Chin over bar hold on pull up bar 50s Hang from pull up bar Rest 1:00 ***Only got 25s… Read more »
That is a ton of burpees! I like your C and D work too. I need to add more accessory work like that in.
A. Emom 1:30 clean jerk
135-165-185-185-205-215-235-245 missed jerk at 255
B. 1000m row
Amrap
5 ttb
10 shspu
15 kB swing 30lb kB
20 t skater squats. Can’t do pistols
8 rounds
Limited Equip today:
All with 20# vest:
AMRAP 12
50 squats
50 lateral over DB hops
50 rKBS 24kg
50 lunge steps 25# DBs
50 PP 25# DBs
1 rd + 20 lunges
Rest 3min
AMRAP 6
Same movements, 25 reps
1 rd + 25 rKBS
Sweaty sweaty sweaty! 86 degrees already at 9:30am!
At work again but got some lifting in prior to my shift… 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. 115, 125, 135, 135, 145, 155, 165, 175 Then… Touch and go power clean: 10 rounds – Every 30 seconds, complete: -3x TnG power clean @ 60% 1 RM (135#) Work Capacity: Complete 7 rounds for time of: -35x double unders -1x squat clean (weight must stay the same throughout. Only one… Read more »