Warm-Up.
The Complete Snatch Warm-Up
Followed by…
Two Sets (one set w/ each side) x 5 reps of each movement:
Kettlebell Halos
Kettlebell Windmills
Bottom’s Up Kettlebell Walk
Bottom’s Up Kettlebell Press
Bottom’s Up Kettlebell Waiter Walk
Goblet Squats
Then…
#1 most important thing to do today: Register for the FREE Online Mind-Muscle Class!
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
B.
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
10 Alternating Dumbbell Snatches
10 Handstand Push-Ups or Pike Push-Ups
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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. Click here for the full workout briefing.
Two sets of:
60 seconds of Running, High Knees or Bunny Hops
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 18:00, perform the following…
Every 5 minutes, for 15 minutes (3 sets) of:
30 seconds of Side Plank Reach-Throughs (Left Side)
30 seconds of Side Plank Reach-Throughs (Right Side)
30 seconds of Single-Leg Deadlifts (Right Leg)
30 seconds of Single-Leg Deadlifts (Left Leg)
30 seconds of Hollow Hold
30 seconds of Handstand Hold or Pike Press Hold
30 seconds of Wall Sit Hold
30 seconds of Air Squats
When the running clock reaches 36:00, perform the following…
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Superman Arches
10 Handstand Push-Ups or Pike Push-Ups
or…
20 Alternating Lunges
20 Push-Ups
15 Superman Arches
When the running clock reaches 54:00, perform the following…
Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Hollow Hold
Rest 60 seconds
