FITNESS
Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Followed by…
Three Sets:
1 Clean + 2-3 Front Squats (use light to medium weight barbell or dumbbells)
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
Read more about why we love tempo training!
B.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Divebomber Push-Ups
30 Seconds of Bird Dogs Each Side
60 Seconds of Tempo Dead Bugs @ 1111
Rest 30 seconds
Followed by…
Three sets at increasing intensity of:
10 Side Shuffles
5 Down Ups
10 Mountain Climbers
Rest 30 seconds between sets
When the running clock reaches 18:00, perform the following…
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Reps of 25-Foot Shuttle Runs
Station 2: Rest
Followed by…..
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 3-5 Wall Walks + Max Reps of Smurf Jacks in the remaining time
Station 2: Rest
Followed by…..
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Rounds and Reps of 5 Burpee Jump Backs + 5 Broad Jumps
Station 2: Rest
Followed by…..
Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: Max Reps of 25-Foot Shuttle Runs
Station 2: 3-5 Wall Walks + Max Reps of Smurf Jacks in the remaining time
Station 3: Max Rounds and Reps of 5 Burpee Jump Backs + 5 Broad Jumps
Station 4: Rest
NO EQUIPMENT OPTIONS:
Wall Walks – Substitute 10-15 Push-Ups
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!