FITNESS
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Then…
A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Heavy Kettlebell Suitcase Carry x 25 meters each arm
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings
Compare results to January 4, 2021.
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 Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Bear Crawl
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats
NO EQUIPMENT OPTIONS:
Banded Good Mornings – Substitute Alternating Single-Leg Airplanes
When the running clock reaches 15:00, perform the following…
Against a 3-minute running clock, complete the following…
200 Meter Run
15 Russian Kettlebell Swings
10 Alternating Pistol Squats OR Reverse Lunges
Max Burpees in the Remaining time
Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.
(Time cap = 24 minutes)
NO EQUIPMENT OPTIONS:
Russian Kettlebell Swings – Substitute
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Bent-Over Dumbbell Rows
10 Bodyweight Triceps Extensions
60 second Plank Hold
NO EQUIPMENT SUGGESTIONS:
Bent-Over Dumbbell Rows – Substitute Bodyweight Reverse Flyes with Thumb Up
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.