December 4, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)

Followed by…

Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)

Followed by…

6 Turkish Get-Ups each side
(partition reps as needed)

Followed by…

Three Sets:
Strict Press from Behind the Neck x 3
Push Press x 6
Overhead Hold Alternating Reverse Lunges x 6
Rest 30 seconds

Then…

A.
Take 15 minutes to establish an 8-RM…
Strict Overhead Press

Rest until the running clock reaches 18:00, and then…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Overhead Press x 8 reps @ 90% of today’s 8-RM

B.
Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)

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.

Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 seconds of Farmer’s Hold
30 seconds of Goblet Hold Good Mornings
Rest 60 seconds

When the clock reaches 15:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 17:00, complete the following…

Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters

Time Cap = 5 minutes

When the clock reaches 22:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 24:00, complete the following…

Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges

Time Cap = 5 minutes

When the clock reaches 29:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of 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.