FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)
Followed by…
Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)
Followed by…
6 Turkish Get-Ups each side
(partition reps as needed)
Followed by…
Three Sets:
Strict Press from Behind the Neck x 3
Push Press x 6
Overhead Hold Alternating Reverse Lunges x 6
Rest 30 seconds
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell JM Press x 10-12 reps @ 2111
Station 2 – Prone Lying Banded Hamstring Curls x 30 reps @ 1010
Station 3 – Tempo Push-Ups x 15 reps @ 1111
Station 4 – Zottman Curls x 10-12 reps @ 3110
B.
Four rounds for time of:
400 Meter Run
15 Dumbbell or Sandbag Push Presses
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.
Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 seconds of Farmer’s Hold
30 seconds of Goblet Hold Good Mornings
Rest 60 seconds
When the clock reaches 15:00, complete the following…
For time:
200 Meter Run or or 50 Mountain Climbers
When the clock reaches 17:00, complete the following…
Three rounds for time of:
10 Backpack Deadlifts
8 Backpack Clean and Jerks
6 Packpack Thrusters
Time Cap = 5 minutes
When the clock reaches 22:00, complete the following…
For time:
200 Meter Run or or 50 Mountain Climbers
When the clock reaches 24:00, complete the following…
Three rounds for time of:
10 Backpack Front Squats
8 Backpack Shoulder to Overhead
6 Backpack Overhead Alternating Lunges
Time Cap = 5 minutes
When the clock reaches 29:00, complete the following…
For time:
200 Meter Run or or 50 Mountain Climbers
*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.
When the clock reaches 35:00, complete the following…
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of Triceps Extensions
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.