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…
Three sets of the following Kettlebell Complex:
6 Bulgarian Goat Bag Swings
12 Single-Arm Kettlebell Presses (6 each arm)
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm Kettlebell Thrusters (6 each arm)
Rest 30-60 seconds
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
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 running clock begins, perform the following…
Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each side)
10 Dumbbell or Kettlebell Windmills (5 each side)
When the clock reaches 15:00, complete the following…
Complete as many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders
30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm)
400 Meter Run OR 25/18 Calorie Bike or Row
When the clock reaches 35:00, complete the following…
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds
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.
Unplanned day off yesterday. Homeschool did NOT go well, so scrapped the workout and took the monsters to the sand beach.
Yesterday’s
A. 85, 95, 105, 115, 125, 135, 140 (f the hang), 145, (failed the clean, tried again got it, 145.
B. Scaled the heck out of A.
135 cleans.
RMU with feet on 24” box.
9:25
Warm up
With 50# DB for the press lunge thruster thing
A done with 50# step ups
B done with lots of mods. Pulled my groin.
18:36
5:39 & 5:07 modified. Assault bike instead of row & situps in place of t2b. 20# farmer lunges.
WU – Done
A. E2M for 18 min
Alt Box Step Ups @ 20″ with 35# DB x 20 reps
Tempo Push Ups x 20
Sup Grip Pull Ups x 8 – 5/2/1, 4/2/2, 5/2/1
B. 2 Sets for times
Row 600m
20 T2B – 10kipping / 10 strict each round
40 Walking lunges – 1 – 16kg and 1 – 24kg KB – Alt hands every 10 lunges first round and then 12/12/8/8 second round
6:59 / 6:50 – Total time 20:48
***So glad I’ve been doing walking lunges…I think it really helped me with this one today!
Warmup done
6-12-12-12 3 rounds done with 30lb kB
Emom 2 min for 18 min
20 alt step ups 25 lb dbs
20 pushups temp
8 chin ups temp
Row 750
20 ttb
40 walking lunges 40 lb dbs
Round 1 5:56
Rest 5:56
Total time 18:32
Josh 20:25
Warm up done with 24kg KB A. 3 sets 20 Step ups onto box 1x24kg KB 1x28kg KB 20 tempo push ups 6 supernated pullups with 10kg plate tied on B. 2 sets for time 3.45 hand bike (scaled up distance) 20 TTB 40 walking lunges farmers carry 1x24kg all the time, 1x28kg for half and 1x20kg for the other half to av 24kg 1st set 6.05 Rest 6.05 2nd set 6.15 Total 18.25 C. Travis’ core workout #11 Legs and grip felt smoked after that little lot, hopefully no legs tomorrow as feels like they’ve had a proper beasting… Read more »
Guten Tag!
Did yesterday’s today:
A. E2M x10 clean complex
60/70/80/90/90/90/90/95/95/95 kg
B. 15/30/10/20/5/10
Power clean 60 kg /stationary dips
7:45
C. Amrap 10’
10 ab Wheel roll outs
10 push ups
20 KBS 32 kg
4-5 rds lost count
Have a great weekend everybody!
Good morning everybody…
A. smolov jr. bench w2d4
B. 3 rounds KB Complex
dead clean + press + oh reverse lunge x 6 each side. 53#kb
C. E2mom x 32 min
1. step ups 20/20/20/20 (2×53# kb)
2. pushups 20/20/20/20
3. tempo sup pullups 6/7/7/7
4. GHD Sit-ups 12/12/12/12
That was it for me today. Have a good weekend all!
Working out at work again on my lunch break with my 40# DB (it doesn’t taste too good but it’s good for getting something in on 12 hour night shifts) A. Home warmup done B. Three sets of: 10-15 Biceps Curls (done w/ bands) Rest 30 seconds 15-20 Overhead Triceps Extensions (done w/ bands) Rest 30 seconds 15-25 Unbroken Push-Ups Rest 30 seconds 30 Alternating Shoulder Taps Rest 60 seconds C. Three sets of the following Kettlebell Complex: 6 Bulgarian Goat Bag Swings 12 Single-Arm Kettlebell Presses (6 each arm) 12 Alternating Reverse Lunges with Goblet Hold 12 Single-Arm Kettlebell… Read more »