May 17, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

DROM Series x 4-6 reps per drill

Followed by …

Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side

Followed by…

Three rounds of:
30 Double-Unders or 30 Seconds of Double-Under attempts
5 Donkey Kicks
10 Cossack Squats

Then…

A.
Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B.
“AB-3”
For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

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…

60 seconds of Run/Bike/Row/Jog in Place
60 seconds of Sampson Pulses Each Leg
60 seconds of Pigeon Pulses Each Leg
60 seconds of Plank from Elbows
60 seconds of Run/Bike/Row/Jog in Place
60 seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 seconds of Alternating Pigeon Stretches @ 1111 Tempo
30 seconds of Side Plank Each Side
60 seconds of Run/Bike/Row/Jog in Place
30 seconds of Inchworms
30 seconds of Hang from Pull-Up Bar OR Farmer Hold
30 seconds of Air Squats

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

Four sets of:
8-12 Tempo Dumbbell or Kettlebell Front Squats @ 3311
8-12 Supinated-Grip Strict Pull-ups OR Supinated-Grip Bent-Over Rows
8-12 Dumbbell or Kettlebell Strict Press @ 2113
Rest 60 seconds between sets

*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

NO EQUIPMENT OPTIONS:
Dumbbell or Kettlebell Front Squats – Substitute Air Squats at the same tempo
Supinated-Grip Strict Pull-ups OR Supinated-Grip Bent-Over Rows – Substitute Bodyweight Bent-Over Reverse Flys with Thumbs Up
Dumbbell or Kettlebell Strict Press – Substitute Pike Position Push-Ups

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

Three rounds for time:
400 Meter Run OR 500 Meter Row OR 30/25 Calorie Assault Bike
30 Russian Kettlebell Swings
20 Alternating Single Leg V-Ups

TIME CAP = 15 MINUTES!

NO EQUIPMENT OPTIONS:
Russian Kettlebell Swings – Substitute Burpee Jump-Backs

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.