December 5, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

Followed by…

Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side
Alternating Plank to Pike Toe Taps x 20 reps
Russian Baby Makers x 10
100 meter run
Rest as needed

Then…

For time:
800 Meter Run
20 Front-Racked Kettlebell Squats
30 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
40 Push-Ups
30 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
20 Front-Racked Kettlebell Squats
800 Meter Run

Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.

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…

Seven rounds for time of:
30 Double-Unders
8 Alternating Single-Arm Dumbbell Devil’s Press
12 Alternating Reverse Lunges with Goblet Hold
Rest 60 seconds

Rest 60 seconds, and then…

For time:
90 Double-Unders
24 Alternating Single-Arm Dumbbell Devil’s Press
36 Alternating Reverse Lunges with Goblet Hold

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!