June 9, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Hip CARs x 2 minutes of work each side

Followed by…

One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Followed by…

Three sets of:
10 Calorie Assault Bike
Duck Walk x 25′
Bear Crawl x 25′

Then…

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

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 Alternating Deep Lunge Mountain Climbers
60 seconds of Pigeon Pulses Each Leg
60 seconds of Alternating Pigeon Stretches
60 seconds of Downward Dog Stretch

When the running clock reaches 16:00, perform the following…

Every 2 Minutes, for 18 Minutes (3 sets of):
Station 1 – 5 Right Leg Forward Tempo Split Squats @ 3211 + 6-10 Right Leg Russian Step Ups
Station 2 – 5 Left Leg Forward Tempo Split Squats @ 3211 + 6-10 Left Leg Russian Step Ups
Station 3 – 15-20 Bent-Over Banded Reverse Flys + 15-20 second Bent-Over Banded Reverse Fly Hold

NO EQUIPMENT SUGGESTIONS:
Banded Reverse Flys – Substitute Bodyweight Bat Wings + Bat Wing Hold

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps OR Broad Jumps
20 Side Shuffles*
15 Goblet Squats OR Air Squats
Rest 30 seconds

*For the side shuffles, every 10 foot increment counts as ONE rep.

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.