Warm-Up.
Mind-Muscle: Overhead Movement Prep
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Followed by…
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps -or- Handstand Hold x 45-60 seconds
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
(Lower the rings to a seated version to accomplish this, if needed)
Minute 3 – Prone Plank x 20 seconds
(Squeeze every muscle as hard as you possibly can)
Then…
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Hanging Leg or Knee Raises
12 Dumbbell Push Presses
ALTERNATE AT-HOME WORKOUT OPTION – No EQUIPMENT Needed
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.
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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 16:00, perform the following…
Against a 2-minute running clock…
200 Meter Run
Max Reps of Alternating Lunges
Rest 60 seconds, and then…
Against a 2-minute running clock…
200 Meter Run
Max Reps of Lateral Lunges with Anterior Loading
(if possible, hug a backpack or goblet hold a KB/DB)
Rest for 60 seconds and repeat for a total of THREE sets.
When the running clock reaches 16:00, perform the following…
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
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