July 9, 2020 - Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Followed by…

Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6

Followed by…

Two Sets:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Followed by…

Two Sets:
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Then…

A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Compare results to March 6, 2020.

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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.

Complete as many rounds and reps possible in 30 minutes, performed at 70-75% effort, of:

5 Minute Run

followed by…

Three rounds of:
20 Alternating Dumbbell Clean and Jerks
20 Burpee Jump Backs
20 Mountain Climbers

July 9, 2020 – Fitness and No Equipment Workouts

FITNESS

ALTERNATE AT-HOME WORKOUT OPTION – NO Equipment NEEDED