May 26, 2021 – Performance and Fitness

PERFORMANCE & 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…

Five rounds for time of:
50 Calories of Rowing
40 Air Squats
30 Push-Ups
20 Toes to Bar
10 Strict Pull-Ups

Time Cap = 40 Minutes

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 Sampson Pulses Each Leg
60 seconds of Russian Baby Makers
30 seconds of Side Plank Hip Bounces Each Side
60 seconds of Ground to Sky Reaches
60 seconds of Speed Skaters with a pause each land
30 seconds of Alternating Shoulder Taps
60 seconds of Bear Crawl

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps as possible in three minutes of:
20 Alternating Leg V-Ups
15 Burpees
10 Alternating Single Arm Dumbbell Ground to Overhead
5 Goblet Squats
Push-Up Plank Hold the Remainder of the Time

Rest 60 seconds, then repeat for a total of FIVE sets.

NO EQUIPMENT OPTIONS:
Alternating Single Arm Dumbbell Ground to Overhead – Substitute Get Ups
Goblet Squats – Substitute Jumping Air Squats

When the running clock reaches 40:00, perform the following…

Three sets of:
Dumbbell Arnold Press x 8-10 reps
Prone Walk Outs x 10-15 reps
Tempo Reverse Snow Angels x 10-12 reps @ 1111
Rest as needed between sets

NO EQUIPMENT OPTIONS:
Dumbbell Arnold Press – Substitute Pike Position Push-Ups

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.