Thursday May 7th
A. Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B. Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185)
15 Toes to Bar
HERD FIT
4RFT
200m Run
10 KB/BB Deadlifts
15 Knee UPS
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, complete the following…
Six sets for max reps of:
30 Seconds of Alternating Dumbbell Snatches
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Bodyweight Get-Ups
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Goblet Squat
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of 5 Smurf Jacks + 5 Air Squats
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Mountain Climbers
Rest 15 seconds
followed by….
Six sets of:
30 Seconds of Hollow Hold or Sit Ups
Rest 15 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
Coaches Note:
The intention of today’s session is to work on pushing through the burn. There are a lot of short effort intervals in this work, but these movements have been chose to ensure that you will not fail a repetition. This will allow you to consistently make the decision to lean into the burn you are experiencing and give it your full effort. Stay focused on the movement you’re doing; do not think ahead and worry about what’s next, just stay locked in on good movement quality and solid effort. Trust us…you’ll be fine.
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:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Pulses each leg
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.
When the running clock reaches 15:00, perform the following…
Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee
1 Dumbbell Clean and Jerk
1 Dumbbell Squat
2 Burpees
2 Dumbbell Clean and Jerks
2 Dumbbell Squats
3 Burpees
3 Dumbbell Clean and Jerks
3 Dumbbell Squats
4…. and so on…
Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set.
When the running clock reaches 38:00, perform the following…
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 10-12 Weighted Hip Bridges (perform Hip Thrusts if you have the ability to elevate your shoulders)
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings
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.
Coaches Note:
Today’s intention is to hit some 1:1 work:rest intervals. The reps continue to ascend, but the weight should be something that you can continuously move. The goal is not to go out hot on the first round and fall off by the third round. Instead the goal is to find a sustainable, yet aggressive, pace that you can maintain throughout all 6 sets.
