August 13, 2020 - Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Followed by…

Waiter Carry + Suitcase Carry x 200 meters (switch hand positions every 50 meters)

Followed by…

20 Turkish Get-Ups (nasal breathing only)
(partition reps as needed)

Then…

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 45 seconds each side

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push-Ups or Seated Dumbbell Presses (heavy)
12 Dumbbell Push Press
18 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.

Spend 10-15 minutes on your favorite “Mind Muscle” Mobility drills. Check out this Mind Muscle YouTube Playlist for ideas.

Then…

Every 10 minutes, for 40 minutes (4 sets) for times of:
800 Meter Run OR 1000 Meter Row OR 45/30 Calorie Bike
20 Backpack Sumo Deadlifts
15 Backpack Goblet Squats
20 Backpack Strict Press

Choose a weight that you would be proud to perfrom this workout unbroken with on the first round.

August 13, 2020 – Fitness and No Equipment Workouts

FITNESS

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED