September 28, 2020 - Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Followed by…

Then…

A.
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band-Resisted Straight-Arm Lat Pulldown x 12 reps @ 2020
Rest 45 seconds

B.
Four rounds for time of:
300 Meter Run
100 Meter Walking Lunges with KB/DB Farmer’s Carry

Compare results to April 24, 2020.

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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 Sampson Pulses Each Leg
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Bottom of Squat Hold

Followed by…

Three sets of:
15 Air Squats
10 Russian Backpack Swings
5 Push Press
30 Second Hang From Pull-Up Bar OR Plank Hold
Rest 60 seconds between sets and gradually increase each effort

When the running clock reaches 23:00, perform the following…

Three rounds for time of:
21 Backpack Thrusters
21 Pull-Ups

*If you cannot do pull-ups, substitute a 200 meter run OR 100 Mountain Climbers instead.

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

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15 Right Side Bends
Station 2: 15 Left Side Bends
Station 3: 30-45 Second Hollow Hold
Station 4: 6-10 Tempo Reverse Snow Angels @ 1111

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.