Monday April 20th

A. Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B. Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105)
12 Alternating Pistols

HERD FIT
5RFT
200m Run
12 G2OH w/plate
12 Alt Reverse Lunges

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…

Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Smurf Jumping Jacks
60 seconds of Alternating Lateral Lunges
30 seconds of Dumbbell Bear Crawl
30 seconds of Russian Baby Makers

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 15:00, perform the following…

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm – or 7-10 with barbell)
Station 3: 30 Seconds of Renegade Rows

Please record total number of reps in each set.

When the running clock reaches 35:00, perform the following…

Three sets of:
Arnold Press x 8-10 reps
Dumbbell or Kettlebell Gorilla Row x 8-10 reps each arm
Dumbbell or Kettlebell Alternating Biceps Curl x 10-15 reps each arm
30-60 seconds of Race Car Drivers
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.