June 10, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position

Followed by…

Every Minute on the Minute for 4 minutes (2 sets):
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Palloff Side Steps x 4-5 each side

Followed by…

Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Then…

A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Push Presses (115/75 lbs)
30 Double-Unders

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…

Two sets of:
60 second Run/Bike/Row
60 seconds of Lying Crossover Kicks
60 seconds of Alternating Scorpion Kicks
60 seconds of Cobra Stretch
60 seconds of Downward Dog Stretch
60 seconds of Lunge Stretch Each Side

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 30 minutes of:
200-400 Meter Run (1-2 minutes worth)
20 Tempo Death Marches @ 1111
20 Tempo Push-Ups @ 1111
10 Single-Leg Deadlifts Each Leg
30-60 second Handstand Hold
30-60 second Plank Hold

NO EQUIPMENT SUGGESTIONS:
Substitute Bodyweight and SLOWER tempo for all movements.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

*Use the “Mind Muscle” Video Playlist for ideas!