Performance Workouts

PERFORMANCE 

Warm-Up.

Two sets of:
“Kettlebell Bracing Warm-up”
(can be performed with a dumbbell if desired)
Kettlebell Suitcase Deadlift x 5 reps, right
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Side Bend x … Read More

PERFORMANCE 

Warm-Up.

Every minute on the minute x 6 minutes (2 sets)
Station 1 – Passive Supinated Hang on Pull-up Bar x 30-45 seconds
Station 2 – Handstand Hold on Wall x 30-45 seconds
Station … Read More

PERFORMANCE 

Warm-Up.

One set on the Assault Bike of:
Nasal Breathing x 60 seconds at 70-80% effort
Inhale through nose, exhale through mouth x 30 seconds @ 80-90% effort
Inhale and exhale through mouth x … Read More

PERFORMANCE 

Warm-Up.

One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout

Followed by…

Three sets of:
Broad Jump x 4 reps… Read More

PERFORMANCE

Warm-Up.

Two sets of:
Row x 90 seconds @ 70% effort
Frog Stretch or Frog Rocks x 90 seconds
Row x 60 seconds @ 80% Effort
Dumbbell Goblet Squat x 10 reps @ 32X1… Read More

PERFORMANCE 

Warm-Up.

Three sets of:
Single-leg, single-unders (right) x 10 seconds
Single-leg, single-unders (left) x 10 seconds
Single-unders x 20 seconds
Single-Arm Dumbbell Push Press x 5 + Waiter’s Carry x 50 feet per side… Read More

PERFORMANCE 

Warm-Up.

Two sets of:
Scapular Pull-up x 10, 1 second pause at the top
Chin-over-bar hold x 20 seconds (use assistance from feet on a box if unable to perform unassisted)

Followed by…

Two … Read More

PERFORMANCE 

Warm-Up.

Two sets of:
Long Lunge Hold x 20 seconds per side
Dumbbell Romanian Deadlift x 8-10 reps (two dumbbells, held by the side)

Followed by…

Two sets of:
Row x 250 meters
Single-Arm … Read More

PERFORMANCE 

Warm-Up.

Two sets of:
Cross-Bench Pull-over x 8-10 reps, hold end range as desired
Frog Rocks or Frog Stretch x 90 seconds

Followed by…

Two sets of:
“Depth Drop Series”
Depth Drop x 1… Read More

PERFORMANCE 

Warm-Up.

One set of:
Assault Bike x 90 seconds @ 70% effort
Plank Shoulder Taps x 30 reps
Assault Bike x 60 seconds @ 80% effort
Dumbbell Waiter’s Carry x 100 feet per arm… Read More

PERFORMANCE 

Warm-Up.

One set of:
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale … Read More