FITNESS
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
Then…
A.
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)
Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)
Station 3 – Landmine Rows x 8-10 reps @ 20X1 (Left)
Station 4 – Landmine Rows x 8-10 reps @ 20X1 (Right)
Station 5 – L-Sit Hold x 30-40 seconds
B.
“Candy’s Delight”
Four rounds for time of:
300 Meter Run
100 Meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
This workout is named after a longtime Performance follower and exemplary member of our online community who we cherish!
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/Jumping Jacks
60 second Lunge Stretch Each Side
60 second Bottom of Squat Hold
Followed by…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 second Pigeon Stretch Each Side
60 seconds of Alternating Deep Lunge Mountain Climbers
Followed by…
One set of:
100 Meter Run
10 Air Squats
10 Down Ups
100 Meter Run
10 Jumping Squats
10 Divebomber Push-Ups
100 Meter Run
10 Dumbbell Thrusters
NO EQUIPMENT SUGGESTIONS:
Dumbbell Thrusters – Substitute Double Reps of Jumping Lunges
When the running clock reaches 20:00, perform the following…
10, 9, 8, 7…. down to 1 reps for time of:
Dumbbell Thrusters
*Perform a 100 Meter run after each set of Dumbbell Thrusters.
TIME CAP = 20 MINUTES
NO EQUIPMENT SUGGESTIONS:
Dumbbell Thrusters – Substitute Double Reps of Jumping Lunges
When the running clock reaches 45:00, perform the following…
Three sets of:
6-8 Tempo Towel Hamstring Slider Curls @ 31X1
60 second Plank Hold
30 second Hollow Hold
Rest as needed
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.