May 13, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

One Set of:
Sumo Stance Squats x 3 @3333 tempo
Regular Stance Squats x 3 @3333 tempo
Narrow Stance Toes Forward Squats x 3 @3333 tempo

Followed by…

Three Sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman Hold)
Rest as needed

Then…

A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (50/35 lbs)
10 Box Jumps (24″/20″)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Dumbbell Push Presses (50/35 lbs)

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…

Three sets of:
60 second Run/Bike/Row
20 Ground to Sky Reaches
15 Bodyweight Hip Bridges
10 Alternating Scorpion Kicks Each Side
5 Divebomber Push-Ups

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

Every 2 minutes, for 8 minutes (4 sets) of:
10 Alternating Dumbbell Snatches
10 Alternating Leg V-Ups

When the running clock reaches 25:00, perform the following…

Every 2 minutes, for 8 minutes (4 sets) of:
20 Double-Unders
20 Mountain Climbers

When the running clock reaches 35:00, perform the following…

Four rounds for time of:
10 Alternating Dumbbell Snatches
10 Alternating Leg V-Ups
20 Double-Unders
20 Mountain Climbers