April 23, 2020 – Performance and Limited Equipment Workouts

Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction

Then…

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 3 reps @ 80-85%

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Bar-Facing Burpees

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. Click here for the full workout briefing.

Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest
(Record total number of half burpees achieved)

Immediately followed by…

Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press*
Station 2 = Rest

*You will complete as many rounds and reps possible within the minute for this portion. When it is time to work again you will start where you finsihed in the previous minute.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
30 Double-Unders + Max Reps of Air Squats
(record total number of Air Squats)

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
20 Alternating Single-Leg V-Ups or 15-20 Sit-Ups

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds