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…
A.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)
Compare results to August 19, 2020.
Rest until relatively recovered, and then…
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.
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:
45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 seconds of Ground to Sky Reaches
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds
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.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 3 minutes (1 set) for max reps of:
Station 1: 20 seconds of Jumping Lunges
Station 2: 20 seconds of Backpack Ground to Overhead
Station 3: 20 seconds of Push-Up + Alternating Taps
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM
Station 2: Number of Backpack Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM
When the running clock reaches 42:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug)
Station 2: 30 seconds of Death Marches (Bodyweight or Bear-Hugging Backpack)
Station 3: 30 seconds of Frog Pumps
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.