April 22, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side

Followed by…

Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Two sets of:
Hang Power Clean x 2
Front Squat x 2
Hang Squat Clean x 2
Rest 30-60 seconds

Followed by…

Two to three sets of:
Clean x 1.1
*Prepare for your first set in Part A

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(resst 10 seconds between singles)

Build from approximately 65-70% to today’s heavy over the course of the eight sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Hang Power Cleans (115/75 lbs)
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)

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 Pigeon Pulses each side
60 seconds of Sampson Pulses each side
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Scorpion Kicks
30 seconds of Russian Baby Makers
Rest 30 seconds

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

Complete as many rounds and reps possible in 25 minutes, performed at 70-75% effort, of:
400 Meter Run

Followed by…

Three rounds of:
20 Plank Kick Throughs with Hand Tap
15 Burpees
10 Alternating Leg V-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