FITNESS
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Then…
A.
Every 90 seconds, for 15 minutes (5 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
12 Kettlebell Swings
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 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
30 seconds of Kang Squats
30 seconds rest
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 15:00, perform the following…
Against a 2-minute running clock, complete as many reps as possible of:
10 Tempo Air Squats @ 21X1
15 Push Press
Max Reps of Alternating Single-Arm Devil’s Presses in the remaining time
Rest 60 seconds between sets, and complete a total of five (5) sets.
When the running clock reaches 35:00, perform the following…
Three sets of:
Dumbbell Gorilla Rows x 8-10 reps each arm
Rest 30 seconds
Floor Press x 8-10 reps
Rest 30 seconds
Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed
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.