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June 15, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. “Mind Muscle” Hip Hinge Warm-Up Followed by… Squat Therapy x 10 reps @ 3111 (toes as close to wall as possible) Russian Step-Ups x 20 (10 each side) Banded Deadlifts x 20 Russian Step-Ups x 20 (10 each side) Followed by… Three Sets: 3-Cone Out-and-Backs (10-ft; 15-ft; 20-ft) Box Jumps x 3-5 reps…

June 14, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. “Mind Muscle” Complete Snatch Warm-Up Followed by… Two Sets w/ PVC or empty barbell: 5 Muscle Snatch, 5 Overhead Squat 4 Power Snatch, 4 Overhead Squat 3 Squat Snatch, 3 Snatch Balances 2 Squat Snatch, 2 Press in Receiving *Every new line means take a short break before moving to the next movements…

June 14, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. “Mind Muscle” Complete Snatch Warm-Up Followed by… Two Sets w/ PVC or empty barbell: 5 Muscle Snatch, 5 Overhead Squat 4 Power Snatch, 4 Overhead Squat 3 Squat Snatch, 3 Snatch Balances 2 Squat Snatch, 2 Press in Receiving *Every new line means take a short break before moving to the next movements…

June 12, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Tabata x 2 sets each of: (20 seconds work followed by 10 seconds rest = 1 set) – Single-Arm Plank – Alternating Lateral Lunges – Side Plank – Air Squats – Hollow Hold or Rock – Plank Shoulder Taps – V-Ups – Bear Crawl – Frog Jumps – Wall Climbs Then… Four rounds…

June 12, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. Tabata x 2 sets each of: (20 seconds work followed by 10 seconds rest = 1 set) – Single-Arm Plank – Alternating Lateral Lunges – Side Plank – Air Squats – Hollow Hold or Rock – Plank Shoulder Taps – V-Ups – Bear Crawl – Frog Jumps – Wall Climbs Then… Four rounds…

June 11, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. 200 Meter Run Band Assisted Lat Stretch x 60 seconds per side Band Assisted Perfect Stretch x 60 seconds per side 200 Meter Run Band Assisted Scarecrow x 60 seconds Hawaiian Squats x 5 reps per leg 200 Meter Run Followed by… Two Sets: Grab a 15-35 lbs plate and complete the following…

June 11, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. 200 Meter Run Band Assisted Lat Stretch x 60 seconds per side Band Assisted Perfect Stretch x 60 seconds per side 200 Meter Run Band Assisted Scarecrow x 60 seconds Hawaiian Squats x 5 reps per leg 200 Meter Run Followed by… Two Sets: Grab a 15-35 lbs plate and complete the following…

June 10, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Followed by… Every Minute on the Minute for 4 minutes (2 sets): Station 2 – Glute Bridges x 10 @ 20X2 Station 3 – Palloff Side Steps x 4-5 each side Followed by… Every minute, on the minute, for…

June 10, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Followed by… Every Minute on the Minute for 4 minutes (2 sets): Station 2 – Glute Bridges x 10 @ 20X2 Station 3 – Palloff Side Steps x 4-5 each side Followed by… Every minute, on the minute, for…

June 9, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. Hip CARs x 2 minutes of work each side Followed by… One Set: Sumo Stance Squats x 3 @ 3333 tempo Regular Stance Squats x 3 @ 3333 tempo Narrow Stance Toes Forward Squats x 3 @ 3333 tempo Followed by… Three sets of: 10 Calorie Assault Bike Duck Walk x 25′ Bear…

June 9, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Hip CARs x 2 minutes of work each side Followed by… One Set: Sumo Stance Squats x 3 @ 3333 tempo Regular Stance Squats x 3 @ 3333 tempo Narrow Stance Toes Forward Squats x 3 @ 3333 tempo Followed by… Three sets of: 10 Calorie Assault Bike Duck Walk x 25′ Bear…

June 8, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. “Mind Muscle” Complete Snatch Warm-Up Followed by… Two Sets w/ PVC or empty barbell: 5 Muscle Snatch, 5 Overhead Squat 4 Power Snatch, 4 Overhead Squat 3 Squat Snatch, 3 Snatch Balances 2 Squat Snatch, 2 Press in Receiving *Every new line means take a short break before moving to the next movements.…

June 8, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. “Mind Muscle” Complete Snatch Warm-Up Followed by… Two Sets w/ PVC or empty barbell: 5 Muscle Snatch, 5 Overhead Squat 4 Power Snatch, 4 Overhead Squat 3 Squat Snatch, 3 Snatch Balances 2 Squat Snatch, 2 Press in Receiving *Every new line means take a short break before moving to the next movements.…

June 5, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Every minute, on the minute, for 12 minutes (3 sets): Minute 1 – Prone Walk-Outs x 5 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Burpee Broad Jumps x 3-5 reps Then… In teams of two, partners will alternate complete rounds,…
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