FITNESS
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 minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 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 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
B.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
10 Burpee Box Jump or Step-Overs
5 Strict Pull-Ups
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.