June 13, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Roll the Ropes for 5 minutes

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 –  Assault Bike x 30 seconds effort

Then…

Four rounds for time of:
400 Meter Run
20 Dumbbell Thrusters
20 V-Ups
10 Dumbbell Box Step-Overs

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.

Complete as many rounds and reps as possible in 3 minutes of:
400 Meter Run
15 Bent-Over Rows (with backpack or weighted object)
Max Reps of Alternating Reverse Lunges or Jumping Lunges until the end of the interval

Rest 60 seconds

Complete as many rounds and reps as possible in 3 minutes of:
20 Backpack or Object Ground to Overhead
400 Meter Run
Plank Hold until the end of the 3-minute interval

Rest 60 seconds and complete both of the above portions for a total of THREE (3) sets. This entire conditioning piece should take 24 minutes.

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