November 25, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Pec Smash x 30 seconds per arm

Shoulder Smash x 30 seconds per arm

Hawaiian Squat x 30 seconds per leg

Bear Crawl with Wrist Stretch x 30 seconds

Followed by…

Two Sets:

Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Rest 30 seconds

Then…

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest (on rings if you have an extra set)

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups or L-Seated Dumbbell Press x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest (on rings if you have an extra set)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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:
45 Second Run/Bike/Row
45 Seconds of Ground to Sky Reaches
45 Second Run/Bike/Row
45 Second Bottom of Squat Hold
45 Second Run/Bike/Row
45 Seconds of Plank Hold from Push-Ups Position
Rest 60 Seconds

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

“At Home 12 Days of Thankfulness”

1 – 100 Meter Run
2 – Renegade Rows
3 – Push-Ups
4 – Walking Lunges
5 – V-Ups
6 – Burpee Tuck Jumps
7 – Bench or Box Dips
8 – Deadlifts
9 – Shoulder to Overhead
10 – Cleans
11 – Thrusters
12 – Devil’s Press

This workout is completed just like the “12 Days of Christmas” song. You will begin with a 100 Meter Run. The 2nd round will be 2 Renegade Rows, then a 100 Meter Run. Continue this pattern until you finish the last round which starts with 12 Devil’s Press and ends with the 100 Meter Run.

TIME CAP = 40 MINUTES!