PERFORMANCE
Warm-Up.
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side https://www.youtube.com/watch?v=DlQM0Ye5bxA&
Band Assisted Lat Stretch x 45 seconds per side https://www.youtube.com/watch?v=iaAsxl0OfIc&
Followed by…
Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side https://www.youtube.com/watch?v=FlHSXeh8ZDU&feature=youtu.be
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed
Then…
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil’s Presses (50/35 lb DBs)
Compare your results to November 21, 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…
Jog 1 Mile at 60-70% Effort
At the 15:00 mark, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
50 Double-Unders
15 Sumo Deadlifts
10 Alternating Reverse Lunges with Goblet Hold
At the 25:00 mark, perform the following…
Jog 1 Mile at 60-70% Effort
At the 40:00 mark, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
50 Double-Unders
10 Single-Arm Dumbbell Snatches (Right Arm)
10 Single-Arm Dumbbell Snatches (Left Arm)
10 Alternating Reverse Lunges with Goblet Hold
NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Running Man Line Jumps
Sumo Deadlifts – Substitute Alternating Single Leg Ground to Sky Reaches
Alternating Reverse Lunges with Goblet Hold – Substitute Bodyweight Alternating Reverse Lunges
Dumbbell Snatches – Substitute 20 Plank Kick Throughs with Hand Tap
A. AMRAP 25 min 18 Cal AB – 1:49 / 2:04 / 2:13 15 DB Thrusters @ 25# DBs – 10/5, UB, UB 15 Walking Lunges @ 35# DBs – All UB 400m Run – TM 2;11 / 2:08 15 Devils Press @ 25# DBs – 10/5, 10/5 ***2 Rounds + AB + Thrusters + 8 walking lunges B. Hunters Booty Finishers (modified) x 2 rounds 3 Min Banded March BB Glute Bridge x 60s @ 135# BB Glute Bridge hold x 20s @ 135# Leg Press x 10 @ 405# BSS x 8 each leg at 85# BB back… Read more »
3 rounds
A. Done with 30 rower cals and 44 lb kb
2+22 cals before devil presses
I didn’t think I would have to work out today so this was an extra blessing!
Scaled:
400m run
45 lb barbell thrusters
1.5 pd kb lunges
400m run
15 lb dumbbell devil’s press
2 full rounds + run, thrusters, lunges, 200m run