PERFORMANCE
Warm-Up.
Choose one of these and spend 5 minutes working on it:
“Mind Muscle” Calf Love -or- “Mind Muscle” Shin Love -or- “Mind Muscle” Foot Love
Followed by…
Handstand Hold x 60 seconds
(Freestanding or against wall)
Followed by…
Wall Climbs x 5 reps
Followed by…
Assault Bike Dirty 30
(30 calories for time)
Then…
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
C.
OPTIONAL Core Finisher
Four to Five Sets of:
Farmer’s Carry x 100 feet (As Heavy as Possible)
30-45 seconds of L-Sit (or L-Seated Pike Liftoffs)
Rest 60-90 seconds
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.
When the clock starts, perform…
Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms
immediately followed by…
Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 20:00, perform the following…
Complete reps of 50, 30 and 20 each of:
Goblet Squat
Single-Arm Dumbbell Clean (Alternate arms every 5 reps)
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following…
Three sets of:
Superman Punches x 60 seconds
Rest 60 seconds
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
*Use the “Mind Muscle” Video Playlist for ideas!
In home workout
Use 24 kgs dumbbell for goblet squat
Use 21.5 kgs dumbbell in clean
A. 3 rounds 31m – shspu done with 2 mats underhead
B. 5+100m
1a. 3+500m row + 40DU
1b. 4+100m run
A. 4+40
B. 4+401
Was seriously short on time today. Had about 35 min total to workout. So
A. 3 rounds in 13:37 – RX. DU were a real problem for me for whatever reason. But did the SHSPU RX. Yippee!
B Rested until 15 min then did 4 rounds in 12:41.
Had to stop there because I was out of time.
2 rounds, i was not squatting to depth on the wallballs as my hip is still jacked up from yesterday. Loosened up, so I started going deeper the last two rounds.
Do you think the double-under issue has anything to do with the hip impingement issue? I think it might…
Possibly. I just kept tripping. I have found DU after row is always challenging, but I couldn’t keep the timing and speed on the rope consistent like I normally do. Also my calves are SORE from the box jump overs. 🙂
Did yesterday’s workout:
A. Deadlift used 275# as my max (my old 1RM is 305# but haven’t been close to that since I had the baby)
150, 180, 205, 235, 250, 260, 275(f), 270(f)
B. AMRAP – 8 min
RX – 6+14
6 deadlift 155#
12 box jump over
Nice job on the DL. It’s my worst lift by FAR. I always feel like I’m doing it slightly wrong.
A. Scaled hspu to 44 lb kb zpress
4+302m
B. Rx
4+400m
C. Core finisher finished me off.
Forgot the dirty 30. I’ll do it tomorrow
First 15
3 rounds + 500m + 50 DU + 3 HSPU
HSPU were really terrible range of motion, but I gotta get comfortable being upside down the right way.
Second 15
6 rounds with a .20 run probably (one lap around the firehouse)
Dirty 30 row in 1:29
A). 4 rounds – subbed 100 SU for 50 DU
B). 4 rounds + 400 meters – subbed 10 95# barbell thrusters for 20 20# wall balls
WU done with all the Mind Muscle Love! Dirty 30 AB – with Nasal Breathing Only – 3:01 A. AMRAP 15 Min – 2 Rounds + 50 DU 500m Row – 2:15/2:13/2:13 50 DU – tons of trips in first 2 rounds and then the last 50 UB 10 Strict HSPU (banded) – 6/2/2, 6/4 B. AMRAP 15 min – 4 Rounds + 75m run 400m Run – outside between 2:20-2:30 20 WB – UB, 13/7, 10/10, 13/7 ***Believe it or not I didn’t go for the core finisher. Feeling a bit sluggish and my whole body just feels heavy… Read more »
Great work Candy getting it done today even though you weren’t on top form! ?
Good job getting work in when you don’t feel like it.
Warm up ✔️ 56′ assault bike dirty
A: 3 + 6 shspu
B: sub run by 20 cal bike: 5 + 20 cal
Option done
Killing it Thomas!!!
Warmup done
A. AMRAP 15 mins
500m row
50 DU’s
10 HSPU’s
4rds + 230m
B. AMRAP 15 mins
400m run
20 WBS @9kg
5rds +400m + 5 WBS
6rds in 20’29
Felt like 6 rds was achievable but ran out of juice in the end after all the earlier rowing, wanted to finish the 6 rds after the time limit
C. Done with 28+24kg KB
Killed this workout Al!
Thanks Candy ?
Great work Al! How’s getting back to work been?
Thanks Mike and great work on your metcon as well! As far as work goes I did one weekend racing last weekend and that’s pretty much it for the rest of the year!! I’ve just got to hope that some of the stuff through the winter goes ahead, thanks for asking ?