October 7, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

Then…

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)

B.
For time:
800 Meter Run
60 Alternating Dumbbell Snatches
800 Meter Run

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.

When the clock starts, perform…

Two sets of:
60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank (each side)
30 seconds of Alternating Cossack Squats
60 second Wall Sit Hold

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1: 16-20 Jumping Lunges
Minute 2: 30-45 seconds of Mountain Climbers
Minute 3: Max Reps Burpees Over Any Object
Minute 4: Rest

When the running clock reaches 40:00, perform the following…

Three sets of:
45 seconds of Bent-Over Rows (using a loaded backpack)
Rest 15 seconds
45 seconds of Romanian Deadlifts (using the loaded backpack)
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds

When the running clock reaches 55:00, perform the following..

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 (think like you are blowing a whistle)
Brief hold out

Keep the ratio of inhale to exhale at a 1:2.