At Home Workout (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.
Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest
Immediately followed by…
Every minute, on the minute, for 10 minutes (5 sets) of:
10 Back Pack Ground to Overhead + 10 Back Pack Hugging Lunges + 20 Mountain Climbers
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets) of:
20 Jumping Jacks + Max Reps of Air Squats
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets) of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups
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
Coaches Note:
The intention of today’s session is to work on quality reps and moving better.
All together this is going be 30 minutes of constant movement. Focus on the quality of your movement. Pay attention to how your body moves on all the exercises. Controlling your body and not just falling down and crawling up on the burpees for this one. If you need to modify the reps down for the sake of quality today, do it. The goal is not to crush yourself today. We will accumulate as high of volume as we can while maintaining a focus on quality.
At Home Workout (Limited 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.
Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest
Immediately followed by…
Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press*
Station 2 = Rest
*You will complete as many rounds and reps possible within the minute for this portion. When it is time to work again you will start where you finsihed in the previous minute.
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets) of:
30 Double-Unders + Max Reps of Air Squats
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets) of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups
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
Coaches Note:
The intention of today’s session is to work on quality reps and moving better.
All together this is going be 30 minutes of constant movement. Focus on the quality of your movement. Pay attention to how your body moves on all the exercises. Controlling your body and not just falling down and crawling up on the burpees for this one. If you need to modify the reps down for the sake of quality today, do it. The goal is not to crush yourself today. We will accumulate as high of volume as we can while maintaining a focus on quality.
Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds
Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds
Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)
III.
Main Set
Focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast – stroke count should be within 1, no more than 2, ofyour warm up drill. Push the dryland portion.
FOR TIME:
Swim 25 Meters
1 Burpee
Swim 25 Meters
2 Burpees
Swim 25 Meters
3 Burpees
Swim 25 Meters
4 Burpees
Swim 25 Meters
5 Burpees
Swim 25 Meters
6 Burpees
Swim 25 Meters
7 Burpees
Swim 25 Meters
8 Burpees
Swim 25 Meters
9 Burpees
Swim 25 Meters
10 Burpees
– note your time –
Rest 60 seconds
Every minute, for 2 minutes:
Swim 50 Meters
Every 2 minutes, for 4 minutes:
Swim 100 Meters
Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull
Rest 60 seconds
Every 50 seconds, for two sets:
Swim 50 Meters
Every 1:40, for two sets:
Swim 100 Meters
Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull
B.
Mobility and Maintenance
* Choose 1-2Â Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.