FITNESS

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…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction

Followed by…

Three Sets:
1 Squat Clean + 2-3 Front Squats (use light to medium weight barbell or dumbbells)

Then…

A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Front-Racked KB or Goblet Squats x 5 reps @ 42X1
Station 2 – Banded Bent-Over Rows x 10 reps @ 2012
Station 3 – Banded Biceps Curls x 20 reps @ 10X0
Station 4 – Split Squat Pulses x 40 seconds (Left Side)
Station 5 – Split Squat Pulses x 40 seconds (Right Side)

Movement notes:
*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistline.
*Split Squat Pulses – oscillate from the 1/4 of the way to the bottom of the lunge to 3/4 of the way to the top – pulsing in this middle ground for a full 40 seconds.

B.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry

Compare results to December 21, 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 running clock starts, perform…

Four sets, not for time, of:
60 second Run/Bike/Row/Jog in Place
10 Side Plank Hip Bounces Each Side
5 Dumbbell or Kettlebell Windmills Each Arm
30 second Hollow Hold

NO EQUIPMENT OPTIONS:
Dumbbell or Kettlebell Windmills – Substitute 5-10 Reverse Snow Angels

Three sets for times of:
50 Double-Unders
Immediately followed by…
Three rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches
Immediately followed by…
50 Double-Unders
Rest 2 minutes between sets

*Each of the three sets begins and ends with 50 Double-Unders. Sandwiched between that you will complete three rounds of 10 Hand-Release Push-Ups and 10 Alternating Dumbbell Snatches.

NO EQUIPMENT OPTIONS:
Double-Unders – Substitute Running Man Line Jumps OR Lateral Line Jumps
Alternating Dumbbell Snatches – Substitute Plank Position Pike Jumps

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

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