Friday May 1st
A. Five sets of:
Power Snatch + High Hang Snatch
Rest as needed
Start around 65-70% of your 1-RM Snatch and build to today’s heaviest complex.
B. Four rounds for time of:
300 Meter Run
100 Meter Walking Lunges with KB/DB Farmer’s Carry (KB 53/35)
(DB 50/35)
HERD FIT
4 RFT
200m Run
50 Walking 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 Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of DB Burpee Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Three rounds for time of:
400 Meter Run or 30/20 Calorie Bike or Row
Immediately followed by…
Three rounds of…
7 Dumbbell Squat Cleans
7 Burpees over Dumbbells
After every run/bike/row you’ll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following…
Four sets of:
30 seconds of Dumbbell Bench Press (moderate weight)
Rest 30 seconds
immediately followed by….
Four sets of:
30 seconds of Bilateral Rows
Rest 30 seconds
immediately followed by….
Four sets of: 30 seconds of Hollow Hold (add some weight to hands overhead if this is too easy)
Rest 30 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.
