April 12, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Oblique & Hamstring Prep

Followed by…

“Mind Muscle” Thoracic Iso Holds

Followed by…

Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 10 reps @ 2011 tempo

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 20 reps quickly

Then…

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest as needed

B.
For time:
800 Meter Run
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
800 Meter Run

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…

60 second Run/Bike/Row at 60% effort
60 seconds of Sampson Pulses per Leg
60 second Plank Hold from Elbows
Rest 30 seconds
60 second Run/Bike/Row at 70% effort
60 seconds of Pigeon Pulses per Leg
30 seconds of Side Plank Reach Throughs per Side
Rest 30 seconds
60 second Run/Bike/Row at 80% effort
60 seconds of Deep Lunge Mountain Climbers
60 seconds of Superman to Hollow Body Rolls
Rest 30 seconds

Followed by…

Three sets of:
150-Foot Shuttle Run at 80%, 90%, and 95% efforts
(25-foot segments)
Rest 60 seconds between sets

When the running clock reaches 18:00, perform the following…

Complete as many reps possible in 90 seconds of:
200-Foot Shuttle Run (25 foot increments)
Max Reps of Double Dumbbell or Kettlebell Snatches

Rest 30 seconds and repeat for FIVE sets.

NO EQUIPMENT OPTIONS:
Double Dumbbell or Kettlebell Snatches – Substitute Ground to Sky Reaches OR Burpee Jump Backs

When the running clock reaches 30:00, perform the following…

Complete as many reps possible in 90 seconds of:
200-Foot Shuttle Run (25 foot increments)
Max Reps of Dumbbell or Kettlebell Thrusters

Rest 30 seconds and repeat for FIVE sets.

NO EQUIPMENT OPTIONS:
Double Dumbbell or Kettlebell Thrusters – Substitute Jumping Lunges OR Jumping Air Squats

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice – preferably hamstrings or calves)
60 second Plank Hold
2 minutes of Stretch # 2 (your second priority stretch of choice – preferably whichever you didn’t choose for stretch #1)
Rest 60 seconds

*During the stretching, try to focus on lowering your heart rate by breathing through your nose. Try to maintain a 4-second inhale and 4-second exhale throughout. Each time you exhale push further into the stretch.