October 9, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Then…

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)

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.

Two sets of:
60 Seconds of Assault Bike or Rowing
30 Seconds of Side Plank Each Side
60 Seconds of Sampson Pulses Each Leg
10 Bird Dogs Each Side
20 Tempo Alternating Cossack Squats @ 1111
Rest 60 seconds

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. Perform this at 75-80% effort.

When the running clock reaches 18:00, perform the following…

Every 5 minutes, for 15 minutes (3 sets) of:
100-Foot Suitcase Carry (50′ each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Overhead Squats (30 seconds each arm)

When the running clock reaches 36:00, perform the following…

Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches
10 Handstand Push-Ups

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.