FITNESS
Warm-Up.
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps
Followed by…
Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps
Followed by…
Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps
Followed by…
Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds
Then…
Jackie’s Evil Twin
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (20/15 kg)
– Go 85-90% on your row. It should be hard but you shouldn’t fall off the erg when you are finished.
– Practice nasal breathing during the transition to the burpees.
– Burpees are unbroken no matter what! That means you start with a pace you know you can maintain for 30 reps and stick to it. Speed up toward the end if you can. It also mentally helps to count up to 15 and then count back DOWN from 15-0.
– Set a goal with the thrusters, whether it be unbroken, 2 sets of 25, etc. and stick to it! Find a rhythm and use your hips to drive the bar overhead!
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
50-Foot Out and Back Jog
25-Foot Bunny Hops
25-Foot Backwards Bunny Hops
50-Foot Out and Back Jog
20 Elbow Jacks
50-Foot Out and Back Jog
30-60 Second Handstand Hold
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
150-Foot Out and Back*
50 Double-Unders
15 Toes to Bar OR 20 Alternating Leg V-Ups
10 Alternating Arm Dumbbell Push Press
*For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 15-20 Right Leg Hip Bridges
Station 2 – 15-20 Left Leg Hip Bridges
Station 3 – 10-15 Tempo Push-Ups @ 1111
Station 4 – 4-6 Tempo Dumbbell External Rotations Per Arm @ 1111
Station 5 – 45-60 Second Hollow 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.