Performance Workouts

Three sets of:
Double-Under, Practice or Single Under x 30 seconds
Inchworm x 3 reps
Single Arm Dumbbell Push Press x 5 reps, followed by
Dumbbell Waiter’s Carry x 50 feet
*perform single arm push-press … Read More

Three sets of:
2 Minute Machine Warm Up
10-15 Dumbbell Hammer Curl + Overhead Press
30 Second Overhead Dumbbell Carry
50 Foot Walking Lunge
30 Second Squat Hold

One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Assault Bike x 2 minutes
Dive Bomber Push-Up x 10 reps

Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Kettlebell Goblet … Read More

One set of:
Assault Bike x 3 minutes, nasal breathing only

One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot … Read More

Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds

Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat … Read More

Warm-Up
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds

Followed by…

Two sets of:
Barbell Kang Squat x 8 reps
“… Read More

Warm-Up
Two sets of:
300 Meter Row
15 Banded Good Mornings
30 seconds of Side Plank (each side)

Followed by…

Two sets of:
3 Broad Jumps
6 Kettlebell Romanian Deadlifts
12 Kettlebell Swings

A.
Every … Read More

Warm-Up
Two sets of:
200 Meter Run
Slider Seal Walk x 25ft forwards, 25ft backwards

Two sets of:
Dive-Bomber Push-Up x 5 reps
Hollow Hold x 30 seconds

A.
Against a 4-minute running clock…
400 … Read More