April 17, 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…

In teams of two, alternating full rounds, complete ten (10) rounds for time of:
500 Meter Row
20 Alternating Dumbbell Snatches
20 Wall Ball Shots (20/14 lbs)

Partner A will race through the row, snatches and wall ball shots while Partner B rests. As soon as Partner A is finished their 20th wall ball shot, Partner B starts rowing.

Coaches – There is plenty of time for partners to wipe down equipment before their partner uses it, so be sure to remind everyone of that.

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…

10-Minute Run @ 60-70% Effort (Think conversational pace)

When the running clock reaches 12:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
4 Burpees
8 V-Ups
12 Alternating Lunges

When the running clock reaches 20:00, perform the following…

10-Minute Run @ 70-75% Effort (This 70-75% may be slower than your first now that you are tired. Base this percentage off of your current rate of perceived exertion)

When the running clock reaches 32:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
20 Burpees
40 V-Ups
60 Alternating Lunges

When the running clock reaches 40:00, perform the following…

10-Minute Jog @ 75% Effort (This 75% may be slower than your first now that you are tired. Base this percentage off of your current rate of perceived exertion)

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice – preferably hamstrings or calves)
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.