FITNESS
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 repsBarbell Complex Warm-Up
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
B.
For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)
Compare results to February 14, 2020.
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.
When the clock starts, perform…
Two sets of:
60 Second Sampson Pulse Each Leg
60 Seconds of Alternating Scorpion Kicks
Followed by…
Two sets of:
60 Second Bottom of Squat Hold
30 Second Downward Dog Stretch
Followed by…
Two rounds of:
30 Second Plank Hold
20 Alternating Deep Lunge Mountain Climbers
10 Tempo Air Squats @ 31X1
5 Divebomber Push-Ups
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
6 Backpack Power Cleans
9 Backpack Thrusters
12 Backpack Front Rack Alternating Lunges
15 Calorie Bike or Row OR 50 Speed Skaters
When the running clock reaches 40:00, perform the following…
Five rounds for quality of:
10-15 Biceps Curls
15-20 Triceps Extensions
20 Weighted Side Bends Each Side
Followed by…
One Set of:
50 Banded Biceps Curls in as Few Sets as Possible
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.