August 5, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up

*Change the way you look at mobility with the online Mind Muscle Class! Get notified when registration opens.

Followed by…

Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)Snatch Barbell Complex

Then…

A.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps @ 2011
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

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.

When the clock starts, perform…

Two sets of:
60 Seconds of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Alternating Single Leg Airplanes
30 Feet of Walking Knee Tucks
30 Feet of Heel Scoops
30 Feet of Sky Reaching Toe Grabs
30 Feet of Over the Fence Under the Fence

**FULL MOBILITY WARM-UP PROGRESSION VIDEO

Immediately followed by…

Two sets of:
30 Feet of Bunny Hops
30 Feet of A Skips
30 Feet of Backwards Speed Skips
30 Feet of Straight Leg Bounding
30 Feet of Bent Knee Bounding
30 Feet of Right Leg Single Leg Hops
30 Feet of Left Leg Single Leg Hops
Rest 60 Seconds

**FULL DYNAMIC WARM UP PROGRESSION VIDEO

When the running clock reaches 25:00, perform the following…

Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 30 Running Man Line Jumps + 3 MAX Distance Broad Jumps
Station 2: 60 Seconds of Max Reps Shuttle Sprints (25 Foot Increments) OR 60 Seconds of Carioca
Station 3: Rest

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

Three sets of:
10 Backpack Biceps Curls
10 Backpack Overhed Triceps Extensions

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.