Fitness
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 18 minutes (3 sets) of:
Station 1 – Strict Barbell or Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – L-Sit x 60 seconds of accummulated hold
B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Dumbbell Burpee Deadlifts
12 Dumbbell Box Step-Overs
15 Dumbbell Push Presses
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.