March 1, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

Followed by…

Single-Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch x 30 seconds per side

Followed by…

Three sets of:
Static Ring Holds (in lockout/top position) x 15-20 seconds
Rest 10 seconds
Static Ring Holds (in catch/bottom position) x 5-10 seconds
Rest as needed

Then…

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

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/Jumping Jacks
30 Seconds of Russian Baby Makers
30 Seconds of Plank Kick Throughs with Hand Tap
60 Seconds of Alternating Cossack Squats
30 Seconds of Plank Lateral Taps each arm
60 Seconds of Air Squats

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 15-18/10-12 Calorie Bike or Row
Station 2 – 16-20 Dumbbell or Kettlebell Front-Racked Alternating Lunges
Station 3 – 30 seconds of Max Reps Dumbbell Clean and Jerks
Station 4 – Rest

When the running clock reaches 32:00, perform the following…

Two rounds for time of
15/12 Calorie Bike or Row
16 Dumbbell or Kettlebell Front-Racked Alternating Lunges
15 Dumbbell Clean and Jerks

Time Cap = 10 Minutes

NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 20 Side Shuffles
Dumbbell or Kettlebell Front-Racked Alternating Lunges – Substitute Bodyweight Alternating Lunges
Dumbbell Clean and Jerks – Substitute Burpee Jump Backs

When the running clock reaches 45:00, perform the following…

Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds

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.