April 19, 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…

Three Sets:
1 Cluster* + 2-3 Thrusters
*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.
Rest as needed

Followed by…

30 seconds Assault Bike
3 Pull-Ups (or Burpees if you are saving your pull-ups)
20 seconds Assault Bike
3 Pull-Ups
10 seconds Assault Bike
3 Pull-Ups

Then…

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

B.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Compare your results to July 27, 2020.

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:
30 second Run/Bike/Row at 60% Effort
30 seconds of Death March
30 seconds of Lateral Line Hops

Followed by…

Two sets of:
30 second Run/Bike/Row at 75% Effort
30 seconds of Deep Lunge Mountain Climbers
30 seconds of Running Man Line Hops

Followed by…

Two sets of:
20 second Run/Bike/Row at 90% Effort
40 seconds of Air Squats
60 seconds of Push-Up Plank Hold

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

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 6-8 Right Front Foot Elevated Split Squats @ 3131 Tempo
Station 2: 6-8 Left Front Foot Elevated Split Squats @ 3131 Tempo
Station 3: 30-45 seconds of Weighted Plank from Elbows

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

Every 8 minutes, for 24 minutes, complete (3 sets) for times:
15/12 Calorie Bike or Row
12 Burpees onto a 2″ Plate
9 Double Dumbbell Snatches
12 Burpees onto a 2″ Plate
15/12 Calorie Bike or Row

NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 20-30 Speed Skaters
Burpees to a Plate – Substute Burpee Tuck Jumps
Double Dumbbell Snatches – Substitute Plank Position Pike Jumps

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.