October 26, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed

Followed by…

30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups

*Sub burpees for pull-ups if you are saving yours for the workout.

Then…

A.
“Fran Sandwich”
For time:
1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by…

800 Meter Run

Compare your results to May 1, 2020.

B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets

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.

When the clock starts, perform…

Two Sets of:
60 Second Run/Bike/Row/Jog in Place
30 Seconds of Alternating Cossack Squats
30 Seconds of Russian Baby Makers
30 Seconds of Alternating Single-Leg Airplanes
30 Seconds of Burpee Jump Backs
30 Seconds of Plank Kick Throughs with Hand Taps

When the running clock reaches 10:00, perform the following…

Every minute, on the minute, for 32 minutes (8 Sets of):
Station 1: 10 Dumbbell Squats + 10 Toes to Bar OR Alternating Leg V-Ups
Station 2: 8-10 Dumbbell Burpee Deadlifts
Station 3: MAX Calorie Bike or Row OR MAX Reps Out-and-Backs
Station 4: Rest

When the running clock reaches 48:00, perform the following…

Every Minute, on the Minute, for 12 Minutes (3 Sets of):
Station 1: 30-45 Second Right Side Plank
Station 2: 30-45 Second Left Side Plank
Station 3: 30-45 Second Hollow Hold
Station 4: 45-60 Second Plank from Elbows

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.