December 16, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Pec Activation with Pec Stick or Medicine Ball

Followed by…

Kettlebell Halos x 5 each direction

Followed by…

Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to May 19, 2020. If you haven’t done it before…can you get 80 reps in the 5 minutes?

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit (option to add weight)
30 seconds of Bodyweight Hip Bridges

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.

NO EQUIPMENT SUGGESTIONS:

Dumbbell or Kettlebell Full + Quarter Squats – Substitute Bodyweight Full + Quarter Squats

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Power Cleans
9 Dumbbell Thrusters

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks
9 Dumbbell Front Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

NO EQUIPMENT SUGGESTIONS:

Dumbbell Power Cleans – Substitute Ground to Sky Reaches
Dumbbell Thrusters – Substitute Jumping Air Squats
Dumbbell Clean and Jerks – Substitute Get-Ups
Dumbbell Front Squats – Substitute Air Squats

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March

NO EQUIPMENT SUGGESTIONS:

Death March – Substitute Bodyweight Death March

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.