June 19, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Band Distracted Hamstring Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps

Then…

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

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…

Every 3 minutes, for 60 minutes (5 sets of):
Station 1 – 400 Meter Run
Station 2 – 10 Down Ups + 10 Get Ups + 20 Jumping Jacks
Station 3 – Accumulate 90-120 seconds in a Plank Hold
Station 4 – 30 Kettlebell Swings + 20 Jumping Lunges + 10 Goblet Squats