October 8, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build over the 10 sets to today’s heavy double.

B.
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1 – 40 Double-Unders
Minute 2 – 20 Push-Ups
Minute 3 – 10 Toes to Bar

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.

Complete at 75-80% effort for 10 minutes:
30 Seconds of Shoulder Taps from Plank
30 Seconds of Mountain Climbers
30 seconds of Standing Ground to Sky Reaches
30 Seconds of Air Squats
30 Seconds of Single-Leg Balance (Left Leg)
30 Seconds of Single-Leg Balance (Right Leg)

Actively work to slow your respiratory rate during the Single-Leg Balance intervals.

Complete as many rounds and reps as possible in 25 minutes of:
800 Meter Run
60 Double-Unders
20 Burpees

If you don’t have a safe place to run, substitute the run with approximately 3 minutes of solid effort on a rower, bike, ski erg or any other apparatus that will allow you to increase heart rate with cyclical movement.