Friday May 8th
A. Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets.
B. "Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65)
Pull-Ups
immediately followed by…
800 Meter Run
HERD FIT
For Time
500m Row
Then
21-15-9
G2OH w\plate
Ring Rows
Then
400m Row
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.
Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 seconds of Farmer’s Hold
30 seconds of Goblet Hold Good Mornings
Rest 60 seconds
When the clock reaches 15:00, complete the following…
For time:
200 Meter Run or 20/15 Cal Bike or Row
When the clock reaches 17:00, complete the following…
Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters
Time Cap = 5 minutes
When the clock reaches 22:00, complete the following…
For time:
200 Meter Run or 20/15 Cal Bike or Row
When the clock reaches 24:00, complete the following…
Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges
Time Cap = 5 minutes
When the clock reaches 29:00, complete the following…
For time:
200 Meter Run or 20/15 Cal Bike or Row
*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.
When the clock reaches 35:00, complete the following…
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of Triceps Extensions
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 work on some weight cycling with an elevated heart rate. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the machines hard, try to down-regulate your heart rate as much as you can, and then try to hold on during the weight cycling section!
