PERFORMANCE
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Row x 30 seconds
Over/Under Barbell x 5 reps in each direction
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%
Then rest two minutes before starting…
Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%
Focus on SPEED of the concentric!
B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes
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…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg
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. Perform this at 75-80% effort.
When the running clock reaches 20:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts
Rest until the running clock reaches 28:00, and then perform the following…
For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges
Rest until the running clock reaches 38:00, and then perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups
(please record score for this in comments)
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
A. 155, 175, 185, 195, 205
175
B. 8:43 – had to stop in the middle of the 2nd set and yell at kids.
A. 245/280/300/310/320
280 / 280 / 280 / 280
B. Rx 11:40
Woof too close for comfort so slow on the BBJO
I have only 5 kg dumbbell and 12 kg kettlebell . I’m not strong at kettlebell cleans , so I did kettlebell snatch( because 5 kg clean is certainly not the right stimulus) . Is it okay to replace exercises? I mean if you don’t have much equipment
A. E3MOM
Back Squat
4×230, 4×250, 4×250, 4×250, 4×250
Rest 2’
EMOM for 4’
2×250 Back Squat
B. 9:31
Warm up.
Squats- I only have 285#
So I did 5×3 at 285
Then the 4 min emom at 275#
Workout was 7:50RX.
Tall persons workout today. Few times in CF where it works well.
Super strong work on the squats Amber!
A. 160#, 185#, 195#, 200#, 210#
EMOM at 185#
B. Rx time capped at 125 reps
Squats felt good.
Great WU + 175 walking lunges followed by 27 Dynamic BSS each leg with Nasal Breathing only A. Back Squat based off 180# 125×4, 145×3, 155×2, 160×1, 165×1, 145×2, 145×2, 145×2, 145×2 B. For Time – RX – 9:27 (about 20s slower than 2 years ago) 40 WB – 20/10/10 20 BBJO – UB 30 WB – all broken up 15 BBJO 20 WB – 10/10 10 BBJ0 ***WB seemed smooth today…but the BBJO were SLOW! C. Travis’ Ab workout #2 2 Sets for time (more quality than time) – 9:40 Hand Plank Shoulder Taps x 50 Push Ups x… Read more »
That looks like a great day! You are crushing the lunges here recently. What’s your plan for those? I’m with you on loving the ab workouts esp. now that I have some more time to workout.
A. 215, 255, 275, 285, 295
B. Rx 10:10
WB in 2 sets each round
BBJO UB and the last 4-6 each round were slow!
I feel you on those bbjo’s. Nice job.
Solid effort here as well ?
Great work Mike! I felt like all of my BBJO were slow.
Great job!
Thanks Patrik! You’re crushing it everyday.
Good afternoon everybody…
A. smolov jr bench w3d2
B. 241, 276, 295, 302, 320, 276, 276, 276, 276
C. 8:31 rx; had about 10 sec break between burpees and wb. all exercises UB. Slow and steady on burpees
Great work chris! Great work going UB on the metcon.
Thanks, Mike.
Great numbers as well there Chris ?!
That’s fast! Good job
Solid work, Chris! just curious, how are you getting these individual pound increments? Are you using KG plates or do you have fractional change plates?
Thanks. To your question, yes I have 4 .5 pound plates.
Did the squats off of a 170lb max
Finished the Wod at 1:28 left
Great WOD. Just what I needed!
Great work Jessica!
Strength Back squat
4-255 3-295 2-305 1-315 1-235
Emom 1 min 4 min 2 reps all sets 295
Wod
Db thrusters 25lbs
Burpee box overs 20”
40-20
30-15
20-10
Jeremy 8:37
Josh 8:52
Great numbers for the BS! ?
Thank you!
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups
Score: 182 REPS (DB@15KG)
At-home limited equipment workout all done! 10 minute AMRAP score: 248 reps. Completed the sixth round of situps in the last few seconds of the ten minutes. Fun burner!
A. Back squats every 3 mins 4x120kg 3x125kg 2x130kg 1x140kg 1x150kg (new PB by 15kg) EMOM x2 @125kg Underestimated how far I could go on this one as it feels like ages since we’ve done back squats and just concentrated on front squats (must have done some good!). Felt like there may have even been a bit more in the tank which is a nice feeling for once! B. Wall balls done with 10kg Burpee box jump overs @24” 6’54 C. 1 hour of yoga online, off for a lie down now with 3 kids jumping on me!! Legs are… Read more »
Absolutely smashed this. Nice!
Incredible day Al! Congrats on the PR!
Thanks Mike, felt good for some reason today! I know with the more technical Olympic lifting I start to fall apart a bit so I’ll def appreciate the gains here!
I’m with you there! Olympic lifting is definitely not in my wheelhouse esp. when it shows up in a metcon.
That’s an amazing time! Well done, really crushed it. Congrats on the PR
Killer time dude!
Thanks, yea this one felt pretty good!
In the a.m.
2× 50 cal assault bike, cal row:
13.42
In the p.m.
A. Up to 145 kg box squat
B. Wall balls 10 kg, box jump over
6.49 (after 10 burpee box jump over, switched to only box jump over because of elbow tendonitis)
Nice work Patrick? Always have a look to see how you get on to reference me, so good job today!
At home workout done at work. Will probably do the performance workout tomorrow! Looks like a fun one! Can you suggest a substitute for wall balls? I don’t have a station or ball at home. I’ve been doing 20# DB goblet squats. Thanks!
A. 4:18
Did V-Ups and 40# DB RDL’s with DB in front rack position
B. 5:45
Body weight lunges
C. 5 + 5 Reps using 40# DB and butterfly situps
Low weight db thrusters is a decent sub for wall balls.
Great! Thank you
I like using bumper plate thrusters, as it keeps the motion pretty close to wall balls. 🙂
Cool! Thanks for the options guys!