December 31, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

B.
Three sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots (20/14 lbs)
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds

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…

Two sets of:
60 Second Run/Bike/Row
60 Second Plank Hold
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Glute Bridges
30 Second Glute Bridge Hold
30-60 Second Handstand Hold

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

Complete as many rounds and reps as possible in 20 minutes of:
20 Burpees
20 Sit-Ups
20 Box Jumps
20 Push-Ups
20 V-Ups
20 Calorie Bike or Row OR 200 Meter Run
20 Devil’s Press

NO EQUIPMENT SUGGESTIONS:
Box Jumps – Substitute Broad Jumps
Bike/Row/Run – Substitute Speed Skaters
Devil’s Press – Substitute Get-Ups