PERFORMANCE
Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Then…
A.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-Ups
10 Box Jumps (24″/20″ – jump up, step down)
15/10 Calories of Assault Bike
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
15 Calories of Rowing
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
5 Burpee Box Jump-Overs (24″/20″)
Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Air Squats
10 Push-Ups
B.
OPTIONAL “Lalo’s Hamstring Helper”
Two Sets of:
60 sec of Hamstring Walkouts
*While on your back, start in a hip bridge and walk your legs out to straight. Hips stay elevated the entire time – focus on creating lots of tension through the hamstrings by digging your heels in the ground as you move them and stay long in the torso.
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.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
Rest 60 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. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following…
Four sets, for max reps, of:
45 Seconds of Dumbbell Shoulder to Overhead
Rest 45 seconds
45 Seconds of Alternating Dumbbell or Kettlebell Hang Snatches
Rest 45 seconds
45 seconds Goblet Hold Alternating Lunges
Rest 90 seconds
When the running clock reaches 35:00, perform the following…
Three sets of:
8-10 Tempo Half-Kneeling Single-Arm Arnold Press Each Arm @ 2011 OR 30-60 Second Nose to Wall Handstand Hold
8-10 Tempo Single-Arm Dumbbell or Kettlebell Row Each Arm @ 2111
10-15 Dumbbell Overhead Triceps Extension
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. 5+9 w/ 15 cal row
B. 4+15 w/ 24 kg KB
C. 4+30 – neighbor can by and stopped me midway through. Should have need up somewhere in the 6’s. Good, sweaty workout
Did with hubby, and only have 1 bike, so I started on the 2nd AMRAP and he started on the 1st.
1. – 5 + 15 (all CTB UB with olympic kip, which was a big win for me.)
2. – 4 + 24
3. – 7 + 33 – this was soul crushing after the other two. Was determined to keep up with the hubby. He got 7 + 45.
A. 5 + 5 with 200m treadmill run subbed for AB, 3 + 23 with 2pd KB, 7 + 67
A1. 5+1- did the 10 cals on the rower
A2. 3+28- did dB snatch with a 16kg kB
A3. 6 rounds at the buzzer!
Nice work Anika!
I had to make some subs since my rower is in my basement.
A1. 45 sec DU subbed for cals
5+10
A2. 20 kbs subbed for cals 60 lb kb
4+17
A3. 6+68
B. Done. That was tough.
It was tough! By the last one, I was struggle busing hard.
A) 5 rounds – subbed row for AB – all else Rx
B) 3 rounds and 28 of 30 reps – Rx
Ran out of time for C
What a way to start the week!
All RX.
1) 6 rounds + 5 C2B
2) 4 rounds + 15 cal row
3) 6 rounds + 40 DU.
93° in the garage in OCTOBER WTF
Warm up ✔️
Workout A:
1) 5+13 cal
2) 4+22 (7 DB snatch)
3) 7+55 (15 squat)
Try to move without rest (slow is smooth, smooth is fast).
Workout B: done
Nice! Tried to remember this while I was dying.
A1. AMRAP 10 min 5 C2B – singles 10 BJ – UB 10 Cal AB – Between 53s-59s ***4 Rounds + 5 C2B + 10 BJ + .5 cal AB (although I don’t think half a cal counts) A2. 15 Cal Row – 1:01/1:12 /1:08 10 Alt DB Snatch – UB 5 BBJO – UB ***3 Rounds + 8 Cal Row A3. 40 DU – Only 1 trip in rounds 3 & 4 20 Air Squats – UB 10 Push Ups – UB ***6 Rounds + 35 DU B. Lalo’s Hamstring Helper Done ***I do a similar version with my… Read more »
Was able to do the first two parts of the workout. Ran out of time today.
It was a good one and wish I could have finished!!
Row 15 cal
10 box jump step downs
5 chest to bar pull-ups
5 rounds exactly
Run 250m
10 alt db snatch 40lb
5 burpee box overs
5 rounds exactly
Nice work Jeremy! This was a “fun” one!
Yes I actually liked it a lot!
4 + 15
3 + 6
6+4
Great work Rafael!
4+12
4
5
Warmup done
A. 10 on 5 off
5 chest to bar pull-ups
10 box jumps 24”
15 cal row
6+1 rds
15 cal row
10 alt arm KB snatch @22kg
5 BBJO’s @24”
4+15cals
40 DU’s
20 air squats
10 push-ups
7+47
Felt ok with the 5 mins rest in between, 15cal rows around 40-45 secs
B. Done in a sweaty mess!
As always Al’s down here at the bottom (meaning one of first to post) and killin it! I was seriously trying to keep up with you today…NO WAY that was happening. Outstanding!!
Haha thanks Candy!!! Those 5 min rests certainly helped to push things a bit!
I am a sweaty mess. Thanks