May 29, 2021 – Performance and Fitness

PERFORMANCE

Warm-Up.

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

Three sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Alternating Pistols or Cossack Squats with Goblet Hold
Rest 5 minutes*

*During the 5 minute rest, athletes must complete a 400 Meter Burden Run with a 30/20 lb Medicine Ball.

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…

Four sets of:
60 second Run/Bike/Row
3 Inchworms
5 Divebomber Push-Ups
7 Alternating Deep Lunge Mountain Climbers Each Side
9 Half Burpees
Rest 30 seconds

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

For time:
Three rounds of…
50 Double-Unders
30 Mountain Climbers
10 Down-Ups

Immediately followed by…

Three rounds of…
10 Push-Ups
20 Side Shuffles (10 Each Direction)

Immediately followed by…

Three rounds of…
50 Double-Unders
30 Mountain Climbers
10 Down Ups

NO EQUIPMENT OPTIONS:
Double-Unders – Substitute Running Man Line Jumps

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!