FITNESS
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Static Hang from Bar x 30-60 seconds
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Pull-Ups x 3-5 reps
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Chest-to-Bar Pull-Ups x 3-5 reps
Followed by…
Three Sets:
1 Kettlebell Snatch + 1-2 Thrusters (right arm)
1 Kettlebell Snatch + 1-2 Thrusters (left arm)
Rest 30 seconds
Then…
A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats
Compare results to April 27, 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:
90 seconds of Pigeon Stretch Each Leg
60 second Bottom of Squat Hold
30 seconds of Russian Baby Makers
Immediately followed by…
Three sets of:
100-Foot Shuttle Run (25 foot increments at 75%)
30 seconds of Air Squats
20 Alternating Shoulder Taps from Push-Up Plank Position
Rest 60 seconds
Immediately followed by…
One set of:
150-Feet Out and Back at 85-90% Effort
When the running clock reaches 25:00, perform the following…
Every 7 minutes, for 21 minutes (3 sets) for times:
150-Feet Out and Backs*
15 Dumbbell Front Squats
15 Dumbbell Shoulder to Overhead
15 Dumbbell Front Squats
150-Feet Out and Backs*
For the out and backs you will set cones at the 0-foot, 25-foot, and 50-foot increments. Starting at the 0-foot cone you will run to the 25-foot cone and back, then to the 50-foot cone and back; thus equaling 150 feet.
NO EQUIPMENT OPTIONS:
Dumbbell Front Squats – Substitute Air Squats
Dumbbell Shoulder to Overhead – Substitute Push-Ups OR Burpees
When the running clock reaches 50:00, perform the following…
Three sets of:
15 Bodyweight Triceps Extensions
15 Dumbbell Hammer Curls
Rest 60 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.