December 29, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Full Body CARs Routine

Followed by…

Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

A.
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Consider attacking this as an EMOM if you’ve never achieved 20 rounds but are close/think you can. Read: Attacking That Longer EMOM for tips on how to be successful with that plan!

Compare your results to September 11, 2020.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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…

Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating Single-Leg Airplanes
5 Inchworms
10 Tuck Jumps

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

10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Lateral Shuffles (across and back = 1 REP!)
Dumbbell Thrusters
Dumbbell Deadlifts

TIME CAP = 18 MINUTES!

NO EQUIPMENT SUGGESTIONS:
Dumbbell Thrusters – Substitute Air Squats
Dumbbell Deadlifts – Substitute Plank Position Pike Jumps

When the running clock reaches 40:00, perform the following…

Every 90 seconds for 18 minutes (3 sets of):
Station 1 – 30 Second Palloff Hold Each Side
Station 2 – 30 Second Hollow Hold + 30 Second Superman Hold
Station 3 – 45-60 Second Plank Hold From Elbows
Station 4 – 60 Seconds of Banded Biceps Curls

NO EQUIPMENT SUGGESTIONS:
Palloff Hold – Substitute Side Plank
Banded Biceps Curls – Substitute Towel Biceps Curls