September 25, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Royal Coil

Followed by…

2 Rounds: 15 Air Squats + 10 Push-Ups + 5 Pull-Ups
2 Rounds: 10 Lunges, 5 Inchworm Push-Ups

With empty bar:
10 Jefferson Deadlifts, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*Every new line means take a short break before moving to the next movements

Then…

A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3: 4 reps @ 80%
*Sets 4-5: 8 reps @ 70%

B.
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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 Seconds of Run/Bike/Row
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Bottom of Squat Hold with Kettlebell in Goblet Position
60 Seconds of Alternating Scorpion Kicks
Rest 30 Seconds
30 Seconds of Burpee Jump Backs
Rest 60 Seconds

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

Complete as many rounds and reps as possible in 2 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 4 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.

When the running clock reaches 26:00, perform the following…

Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.

When the running clock reaches 35:00, perform the following…

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 30 Second Right Side Plank
Station 2: 30 Second Left Side Plank
Station 3: 30 Seconds of Banded Push-Ups
Station 4: 30 Seconds of Band Pull-Aparts
Station 5: 45-60 Seconds of Elbow Plank Hold

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.