April 16, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

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…

2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements

Then…

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
12 Toes to Bar
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

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 seconds of Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Plank Hold from Elbows
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers
Rest 60 seconds

NO EQUIPMENT OPTIONS:
Farmer OR Overhead Carry – Substitute 30-60 Second Nose to Wall Handstand Hold

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 15-20 Kettlebell Swings
Station 2: 10-15 Goblet Squats
Station 3: Max Calorie Row or Bike
Station 4: Rest

When the running clock reaches 35:00, perform the following…

Three rounds for time of:
15 Kettlebell Swings
10 Goblet Squats
15/12 Calorie Row or Bike

Time Cap = 9 Minutes

NO EQUIPMENT OPTIONS:
Kettlebell Swings – Substitute Ground to Sky Reaches
Goblet Squats – Substitute Air Squats
Row or Bike – Substitute 60 Seconds of Speed Skaters OR Side Shuffles

When the running clock reaches 50:00, perform the following…

Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
45-60 Seconds of Hollow Rocks

NO EQUIPMENT OPTIONS:
Biceps Curls – Substitute Towel Curls
Overhead Triceps Extensions – Substitute Bodyweight Triceps Extensions

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…

Brief hold in…

Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…

Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.