March 9, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Hold bottom of Air Squat for 1 Minute

Followed by…

Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds

Followed by…

Hold bottom of Air Squat for 1 Minute

Followed by…

With empty bar:
8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck
4 Muscle Snatch, 4 Overhead Squat
4 Hang Power Snatch, 4 Power Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements. If snatch/OHS isn’t working for you, do this complex with cleans instead.

Then…

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1 reps @ 80-90% of 1-RM Snatch
(pause 5-10 seconds between singles)

B.
Five rounds for time of:
6 Overhead Squats*
12 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken. If you have poor thoracic or overhead mobility, please do front squats instead.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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…

As many rounds and reps as possible in 10 minutes of:
20 Tempo Air Squats @ 1111
60 Second Plank Hold from Elbows
20 Ground to Sky Reaches
30-60 Seconds of Superman Punches

*Perform at 70-75% Effort

When the running clock reaches 15:00, perform the following…

Against a 2-minute running clock:
25/18 Calorie Assault Bike or Row
Max reps of Dumbbell Thrusters in the remaining time

Rest for 60 seconds between sets and repeat for a total of FOUR sets.

NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 200 Meter Run OR 100 Mountain Climbers
Dumbbell Thrusters – Substitute Jumping Air Squats

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

Against a 2-minute running clock:
20 Alternating Lunges
Max Calories of Assault Bike or Row in remaining time

Rest for 60 seconds between sets and repeat for a total of FOUR sets.

NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute Speed Skaters

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.