May 4, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE WORKOUT

Warm-Up.

Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:

Jerk Balance x 3 reps 

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:

Tall Jerks x 3 reps 

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

If you found your 3-RM on April 14, try to perform all five sets at 90+% of that 3-RM.

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

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

Against a 2-minute running clock, complete as many reps as possible of:
10 Goblet Squat @ 21X1 Tempo
15 Dumbbell or Barbell Push Presses
Max Reps of Alternating Single-Arm Devil’s Presses in the remaining time

Rest 60 seconds between sets, and complete a total of five (5) sets.

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

Three sets of:
Dumbbell Gorilla Rows x 8-10 reps each arm
Rest 30 seconds
Dumbbell Floor Press x 8-10 reps
Rest 30 seconds
Dumbbell Farmer’s Hold Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed

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.