June 21, 2021 – Fitness

FITNESS

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

Compare results to January 25, 2021.

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 second Run/Bike/Row
60 seconds of Downward Dog Stretch
60 seconds of Alternating Scorpion Kicks
60 seconds of Cobra Stretch
60 seconds of Plank Kick Throughs with Hand Tap
60 seconds of Superman Hold
Rest 60 seconds

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

Every minute, on the minute, for 4 minutes (1 set of) for MAX REPS/CALORIES:
Station 1: 30 seconds of Bike or Row OR 40 seconds of Speed Skaters
Station 2: 30 seconds of Double-Unders
Station 3: 30 seconds of Devil’s Press
Station 4: Rest

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

Five sets for times of:
Calories Completed in the 30 second Sprint
Double-Unders Completed in the 30 second Sprint
Devil’s Press Completed in the 30 second Sprint
Rest 2 Minutes

NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Running Man Line Jumps
Devil’s Press – Substitute Burpees

When the running clock reaches 45:00, perform the following…

Three sets of:
10-15 Stationary OR Bench Dips
20-30 Band Pull-Aparts
Rest as needed

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.