PERFORMANCE
Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed
Followed by…
Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Throughs in Bottom of the Squat x 10 reps
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
25 Pull-Ups
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
20 Dumbbell Thrusters (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses (50/35 lb DBs)
Three Sets of:
Pallof Press x 10 reps @1111 (right side)
Pallof Rotations x 10-15 reps (right side)
Pallof Press x 10 reps @1111 (left side)
Pallof Rotations x 10-15 reps (left side)
Support in Rings x 30-60 seconds
Rest 60 seconds
For more on The Core…
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.
Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Complete as many rounds and reps possible in 35 minutes of:
10 Push Up + Knee Crunch
10 Burpees
5 each side Plank Kick-Throughs With Hand Tap (15 each side)
50 Double-Unders
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
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!
25:00 AMRAP: 25 Assault Bike Calories Run, 400 m 25 Pull-ups 25 Assault Bike Calories Run, 400 m 20 Dumbbell Thrusters, 36 kg 25 Assault Bike Calories Run, 400 m 15 Dumbbell Devil Press, 36 kg
Rx 1+ 25+400+25+25+400
Did the thrusters sitting down on 20 inch box to save hip.
Sweaty one
Yesterday’s
Loved this workout! All in my wheelhouse.
A.
85, 95, 105, 115, 125, 135, 150, 145, 150, 155 (f), 155 more muscle cleaned that last one. Need to work on the dip.
B.
18:41 – RX
All the GTO where singles.
Pistols UB
Felt good, but challenging. Just the way I like it!
Wow great work! You blazed through that. Strong on the cleans too.
Yesterday’s workout
Rx weight with pistols assist by rack
G2OH done mostly as singles.
20:51
Nice job!
I forgot to my in my A.
Up to 195.
?
2 rounds and
15 cal row
RX.
Crushed it! Great work with yesterday’s Wod too!
Thanks dude. You too!
Great WU!! A. AMRAP 25 min 18 cal AB – 1:54 / 2:08 25 Pull Ups – 1st set strict / 2nd set kipping 400m Run – 2:25-2:30 20 DB Thrusters @ 25# – UB/UB 500m Row – 2:16 / 2:23 15 Devils Press @ 25# – UB, 11/4 ***1 Round + 325m Row in time cap…but finished 2nd round at 27:56 B. Core Finisher 3 Sets for quality Pallof Press R x 10 Pallof Rotation R x 15 Pallof Press L x 10 Pallof Rotation L x 15 Support on Rings x 30-60s (60s / 50s / 45s) ***WOW… Read more »
Great work on what looked like a killer!
35# dumbbells and 400m runs
1 round and 120 of 135 reps in round 2
1 400 meter run = 25 reps
Outstanding work Christopher!
Thanks Candy! Good for you finishing out Round Two! I could not bear the thought of 15 more devils presses!