May 27, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Followed by…

Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Then…

A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

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 second Run/Bike/Row
60 second Calf Stretch Each Leg
60 seconds of Alternating Scorpion Kicks
60 seconds of Downward Dog Stretch

Followed by…

Two sets of:
30 seconds of High Knees in Place
Rest 30 seconds
30 seconds of Butt Kickers in Place
Rest 30 seconds
30 seconds of Walking High Kicks
Rest 30 seconds

When the running clock reaches 20:00, perform the following…

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run OR 500 Meter Row OR 30/22 Calorie Bike
20 Dumbbell Deadlifts
20 Dumbbell Thrusters

Rest the remainder of the interval.