July 14, 2020 - Fitness and No Equipment Workouts

FITNESS

Warm-Up.

One set of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side

Followed by…

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

B.
Three rounds for time of:
40 Kettlebell Swings
40 V-Ups

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…

Four sets, not for time, of:
400 Meter Jog
10 Suitcase Deadlifts each side
10 Single-Arm Overhead Lunges each side
30 Second Hollow Hold

Rest 2 minutes then…

Three rounds for time of:
50 Line Jumps
immediately followed by three (3) rounds of:
10 Hand-Release Push-Ups
10 Backpack Ground to Overhead

For the sake of clarity, you will be performing a total of 150 Double-Unders, 90 Hand-Release Push-Ups and 90 Ground to Overheads.

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kenneth wetherholt

July 14, 2020 5:58 am

A. SGD-@95#
DB Row-50
Side plank
B.
11:04
53# KB swings (Russian)
V-ups

July 14, 2020 – Fitness and No Equipment Workouts

FITNESS

ALTERNATE AT-HOME WORKOUT OPTION – NO Equipment NEEDED