FITNESS
Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed
Followed by…
30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups
*Sub burpees for pull-ups if you are saving yours for the workout.
Then…
A.
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 30-Second L-Sit (accumulated time)
Minute 5 – 10 Supine Ring Rows @ 21X0
B.
For time:
800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
1000 Meter Row
Compare results to October 26, 2020.
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 Seconds of Sampson Pulses each leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Downward Dog Stretch
60 Seconds of Inchworms
30 Seconds of Russian Baby Makers
Rest 30 seconds
When the running clock reaches 20:00, perform the following…
Every 90 seconds, for 18 minutes (3 sets of):
Station 1 – 8-10 Right Foot Elevated Split Squats @ 21X1
Station 2 – 8-10 Left Foot Elevated Split Squats @ 21X1
Station 3 – MAX Reps of Strict Press immediately into MAX Reps Push Press
Station 4 – 60 Second Weighted Wall Sit
When the running clock reaches 42:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
5 Burpee Broad Jumps
10 Plank Position Pike Jumps
15 Air Squats
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.