December 11, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Elephant March x 20 (slow and controlled)

*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 10 reps @ 2011 tempo

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 20 reps quickly

Then…

A.
Take 12 minutes to build to…
Deadlift x 3 reps @ 85% of 1-RM

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 75%

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

ALTERNATE AT-HOME WORKOUT OPTION – 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.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
30 Second Bottom of Squat Hold
60 Seconds of Russian Baby Makers
30 Seconds of Downward Dog Stretch
60 Seconds of Weighted Ground to Sky Reaches
30 Seconds of Jumping Air Squats
30 Seconds of Overhead Carry
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 4 minutes of:
15 Double Dumbbell Hang Cleans
15 Dumbbell Thrusters

When the running clock reaches 22:00, perform the following…

Complete as many rounds and reps as possible in 6 minutes of:
15 Double Dumbbell Hang Cleans
15 Dumbbell Thrusters
15 Calorie Bike or Row OR 30 Speed Skaters

When the running clock reaches 32:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
15 Double Dumbbell Hang Cleans
15 Dumbbell Thrusters
15 Calorie Bike or Row OR 30 Speed Skaters
50 Double-Unders

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

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 15-20 Sumo Stance Deadlifts
Station 2: 20-30 Banded Biceps Curls
Station 3: 15-20 Banded Overhead 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.