FITNESS
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.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Station 3 – Valslide Leg Curls x 8-10 reps @ 3011
Station 4 – Ab-Wheel Rollouts x 5-6 reps @ 4011
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.