Search Results for: workouts

June 5, 2021 – Fitness and No Equipment Workouts

FITNESS 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,…

June 4, 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 4, 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 3, 2021 – 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… Against a 3-minute clock… Row 500 Meters Max Reps of Toes to Bar Rest 60 seconds, and then… Against a 3-minute…

June 3, 2021 – Fitness and No Equipment Workouts

FITNESS 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… Kettlebell Complex x 2 Sets: (use a light to medium kettlebell) 10 Around the Worlds (5 each direction) 10 Halos (5 each direction) 5 Single-Arm…

June 1, 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 1, 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…

May 28, 2021 – Fitness and No Equipment Workouts

Fitness Warm-Up. Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Pec Activation x 60-90 seconds Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Glute Bridges x 10 @ 20X2 Station 3 – Paloff Side Steps x…

May 28, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Pec Activation x 60-90 seconds Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Glute Bridges x 10 @ 20X2 Station 3 – Paloff Side Steps x…

May 27, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Every minute, on the minute, for 12 minutes: Minute 1 – Handstand Hold Work x 34-45 seconds Minute 2 – Roll to Candlestick x 10 reps Minute 3 – Overhead Stability Hold x 30-45 seconds (if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!) Followed by… Every 3 minutes…

May 27, 2021 – Fitness and No Equipment Workouts

Fitness Warm-Up. Every minute, on the minute, for 12 minutes: Minute 1 – Handstand Hold Work x 34-45 seconds Minute 2 – Roll to Candlestick x 10 reps Minute 3 – Overhead Stability Hold x 30-45 seconds (if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!) Followed by… Every 3 minutes…

May 25, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups Move through this with as little…

May 25, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold *Station 5 – Russian Step-Ups Move through this with as little…

May 24, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. “Mind Muscle” Complete Snatch Warm-Up 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… Sotts Press for the Under-Mobile Athlete x 5-10 reps Followed by… Every 30 seconds, for 3…
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