May 28, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

Then…

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Dumbbell Burpee Deadlifts (50/35 lb DBs)
12 Dumbbell Box Step-Overs (24″/20″)
15 Dumbbell Push Presses (50/35 lbs)

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/Jog in Place
60 seconds of Tempo Deep Lunge Mountain Climbers @ 1111
60 seconds of Tempo Alternating Pigeon Stretches @ 1111
60 seconds of Plank from Push-Up Position
60 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:
6-8 Tempo Dumbbell or Kettlebell Front Squats @ 3131
Immediately followed by…
10-15 Dumbbell or Kettlebell Front Squats (NO TEMPO)
Rest 30 seconds
10-12 Tempo Dumbbell or Kettlebell Bent-Over Rows @ 2111
Rest 60 seconds between sets

*This is a continued progression off of the last two weeks, we have changed the tempo, and added a non-tempo component. 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 Bodyweight Squats (with and without the tempo)
Dumbbell or Kettlebell Bent-Over Rows – Substitute Bodyweight Bent-Over Rows

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

Complete as many rounds and reps as possible in 9 minutes of:
15 Dumbbell Floor Press
10 Strict Pull-Ups OR Bent-Over Rows
5 Devil’s Press

NO EQUIPMENT OPTIONS:
Dumbbell Floor Press – Substitute Push-Ups
Strict Pull-Ups OR Bent-Over Rows – Substitute Superman Punches
Devil’s Press – Substitute Burpee Tuck Jumps

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.