PERFORMANCE
Warm-Up.
Static Hang x as many seconds as possible
*Your lifetime achievement award comes when you can hang for 3 minutes unbroken!
Followed by…
10 Perfect Snow Angels @ 2020 tempo
Followed by…
10 Perfect Turkish Get-Ups
(partition reps as needed)
Followed by…
Three Sets:
Kettlebell Snatch x 8-10 reps each side
Rest 30-60 seconds
Followed by…
Three Sets:
Double Kettlebell Overhead Squat x 5 reps
Rest 60 seconds
Build over the course of the 3 sets. If flexibility is an issue, hold the kettlebells in the front rack position instead.
Followed by…
Then…
A.
Three rounds for time of:
800 Meter Run
30 Pull-Ups
15 Hang Squat Cleans (135/95 lbs)
B.
Optional “Fuego” Finisher
Three Rounds:
30 sec of Side Plank Hip Dips (Left)
30 sec of Side Plank Hold (Left)
15 Ceiling Crunches
30 sec of Side Plank Hip Dips (Right)
30 sec of Side Plank Hold (Right)
15 Ceiling Crunches
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.
Static Hang x as many seconds as possible
*Your lifetime achievement award comes when you can hang for 3 minutes unbroken!
Followed by…
10 Perfect Snow Angels @ 2020 tempo
Followed by…
10 Perfect Turkish Get-Ups
(partition reps as needed)
Followed by…
Three Sets:
Kettlebell Snatch x 8-10 reps each side
Rest 30-60 seconds
Followed by…
Three Sets:
Double Kettlebell Overhead Squat x 5 reps
Rest 60 seconds
Build over the course of the 3 sets. If flexibility is an issue, hold the kettlebells in the front rack position instead.
Followed by…
Then…
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1: 400 Meter Run + Max Rep Burpees in remaining time
Station 2: 400 Meter Run + 60 second Wall Sit + Max Reps Alternating Jump Lunges in remaining time
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
*Use the “Mind Muscle” Video Playlist for ideas!
1. 23:53
2. Done
Did yesterday’s today
Static hang 90 secs
TGU’s 10x20kg
KB snatch @24kg
OH KB squat 24+20kg
A. FT 3rds
1000m row
30 pull-ups
15 hang squat cleans @61kg
26’44
Long slog this one but pleased just to get it done on a Sunday! Rows steady at around 3’40-3’50, first round PU’s broken into 10’s the other rounds into 5’s. HSC’s broken into 5’s each round
2:00 static hold
10 TGU – 6 @ 35 / 4 @ 44
20:45
2 rounds of:
1,000 meter row
30 pull ups
15 power cleans @ 135#
A grind from the start… felt sluggish today… just happy to get through it.
Yesterday
8:30 RX
Today-
45 hang squat cleans (135)
90 lat pull downs
Tried to run. Legs ain’t working This far in to today’s haha sorry
Yesterday’s MODIFIED!
WU + 10 min TM Run with Nasal Breathing Only – 1.17 miles
A. For Time – 9:04
40 Cal Row – 2:53
40 KBS @ 24kg – 25/15
40 Cal Row – 3:11
***Wasn’t feelin the DL’s today..still getting the quads, glutes and hams out of devastation from Candy’s Delight on Thursday.
Pleased that my rows were 6 & 7 seconds faster than the last time we did this..but getting off the rower after the last row I rolled on the ground…BIG MISTAKE! I never do that…and my quads tightened right up…oh the pain!