April 30, 2020 – Fitness and No Equipment Workouts

Fitness Workout
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Four rounds for time of:
400 Meter Run
15 Kettlebell Swings
15 V-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.

When the clock starts, complete the following…

Six sets for max reps of:
30 Seconds of Back Pack Ground to Overhead
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of Bodyweight Get-Ups
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of Goblet Squat
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of 5 Smurf Jacks + 5 Air Squats
Rest 15 seconds

followed by….

Six sets for max reps of:
30 Seconds of Mountain Climbers
Rest 15 seconds

followed by….

Six sets of:
30 Seconds of Hollow Hold or Sit Ups
Rest 15 seconds

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 pushing through the burn. There are a lot of short effort intervals in this work, but these movements have been chose to ensure that you will not fail a repetition. This will allow you to consistently make the decision to lean into the burn you are experiencing and give it your full effort. Stay focused on the movement you’re doing; do not think ahead and worry about what’s next, just stay locked in on good movement quality and solid effort. Trust us…you’ll be fine.