June 2, 2021 – Performance and Fitness

PERFORMANCE & FITNESS

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.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)

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:
100-Foot Out and Back Jog
20 Forward Bunny Hops
20 Backwards Bunny Hops
100-Foot Out and Back Jog
20 Alternating Plank Position Reach Throughs
100-Foot Out and Back Jog
30-60 second Handstand Hold
Rest 60 seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:
100-Foot Out and Back
50 Double-Unders
15 Toes to Bar OR 20 Seated Knee Tucks
10 Alternating Arm Dumbbell Push Press

NO EQUIPMENT OPTIONS:
Double-Unders – Substitute Running Man Line Jumps
Alternating Dumbbell Push Press – Substitute Strict Handstand Push-Ups

When the running clock reaches 35:00, perform the following…

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 15-20 Right Leg Hip Bridges
Station 2 – 15-20 Left Leg Hip Bridges
Station 3 – 10-15 Tempo Push-Ups @ 1111
Station 4 – 4-6 Tempo Dumbbell External Rotations Per Arm @ 1111
Station 5 – 45-60 Elbow Plank Hold

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.