May 24, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

One Set:
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…

Sotts Press for the Under-Mobile Athlete x 5-10 reps

Followed by…

Every 30 seconds, for 3 minutes (6 sets):
2 Tall Snatches

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
15 Pull-Ups
10 Burpee Box Jump-Overs (24″/20″)

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 seconds of Run/Bike/Row/High Knees in Place
30 seconds of Side Plank Each Side
60 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Alternating Scorpion Kicks
30 seconds of Single Leg Lateral Line Hops Each Leg
Rest 30 seconds

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

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1 – 15/10 Calorie Bike or Row
Station 2 – 16-20 Alternating Dumbbell Push Press
Station 3 – 30 Double Unders + Max Reps Sandbag Cleans
Station 4 – Rest

Immediately followed by…

Three rounds for time of:
15/10 Calorie Bike or Row
20 Alternating Dumbbell Push Press
30 Double Unders
5 Sandbag Cleans

TIME CAP = 10 MINUTES!

NO EQUIPMENT OPTIONS:
Bike or Row – Subsitute 15 Side Shuffles Each Direction
Alternating Dumbbell Push Press – Substitute Handstand Shoulder Taps
Double Unders – Substitute Lateral Line Hops
Sandbag Cleans – Substitute Burpees

When the running clock reaches 45:00, perform the following…

Three sets of:
30 seconds of Band Pull-Aparts
60 seconds of Weighted Plank Hold
Rest 30 seconds

NO EQUIPMENT OPTIONS:
Band Pull-Aparts – Substitute 30 second Bodyweight Bent Over Row Static Hold

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.