FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
Compare results to July 20, 2020.
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:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Deep Lunge Mountain Climbers
60 Second Plank Hold
100 Meter Sandbag Bearhug Carry
Rest 30-60 Seconds
NO EQUIPMENT SUGGESTIONS:
Sandbag Bearhug Carry – Substitute Farmer Carry OR 15 Side Plank Reach Throughs Each Side
When the running clock reaches 15:00, perform the following…
Every 90 seconds, for 24 minutes (4 sets of):
Station 1 – 6-8 Weighted Reverse Lunge to Cossack Squats (Right)
Station 2 – 6-8 Weighted Reverse Lunge to Cossack Squats (Left)
Station 3 – 10-12 Narrow Stance Heel Elevated Goblet Squats
Station 4 – 8-10 Bent Over Rows
NO EQUIPMENT SUGGESTIONS:
Weighted Reverse Lunge to Cossack Squats – Substitute Bodyweight
Narrow Stance Heel Elevated Goblet Squats – Substitute Bodyweight
Bent Over Rows – Substitute Reverse Snow Angels
When the running clock reaches 44:00, perform the following…
Complete as many rounds and reps as possible in 5 minutes of:
5 Thrusters
10 Kettlebell Swings
NO EQUIPMENT SUGGESTIONS:
Thrusters – Substitute for 10 Jumping Air Squats
Kettlebell Swings – Substitute for 10 Alternating Single-Leg Airplanes
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.