FITNESS

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Followed by…

Sotts Press for the Under-Mobile Athlete x 5-10 reps

Followed by…

Every 30 seconds for 3 minutes (6 sets):
5 Kettlebell Swings + 3 Kettlebell Presses (hands on horn)

Then…

A.
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
21 Kettlebell Sumo Deadlifts
14 V-Ups

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 running clock starts, perform…

Two sets of:
60 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses per Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Power Breathing
30 Seconds of Burpee Jump Backs
Rest 30 Seconds

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

Every minute, on the minute, for 32 minutes (8 sets) of:
Station 1: 18-20/12-15 Calorie Bike or Row
Station 2: 12-16 Alternating Arm Dumbbell or Kettlebell Thrusters
Station 3: Max reps of Devil’s Press
Station 4: Rest

NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 30-40 Smurf Jacks OR Speed Skaters
Alternating Arm Dumbbell or Kettlebell Thrusters – Substitute Jumping Lunges
Devil’s Press – Substitute Burpee Jump Backs

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

Three sets of:
30 seconds of Side Plank each Side
30 seconds of Hollow Hold
30 seconds of Single Leg Hip Bridges Each Leg
Rest as needed between sets

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.

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