December 21, 2020 – 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…

(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 Cluster* + 2-3 Front Squats (use light to medium weight barbell or dumbbells)

Then…

A.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.

Compare results to August 11, 2020.

B.
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Bent-Over Reverse Flys x 10 reps @ 21X1
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.

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
30 Second Side Plank Each Side
30 Second Bottom of Squat Hold
30 Seconds of Russian Baby Makers
30 Seconds of Plank Position Pike Jumps
30 Seconds of Down Ups
Rest 60 Seconds

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

Complete as many rounds and reps as possible in 3 minutes of:
7 Burpees
7 Thrusters
7 Pull-Ups or Bent Over Rows

Rest 2 minutes, then repeat for a total of FOUR sets – 20 minutes total.

NO EQUIPMENT SUGGESTIONS:
Thrusters – Substitute Jumping Air Squats
Pull-Ups or Bent Over Rows – Substitute Superman Punches

When the running clock reaches the 35:00, perform the following…

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 30 Seconds of Band Pull-Aparts
Station 2: 30 Seconds of Banded Hamstring Curls
Station 3: 30-60 Seconds of Dead Bugs
Station 4: 30 Seconds of Banded Biceps Curls
Station 5: 30 Second Banded Palloff Hold Each Side

NO EQUIPMENT SUGGESTIONS:
Band Pull Aparts – Substitute Bodyweight Reverse Flys
Banded Hamstring Curls – Substitute Tempo Alternating Single Leg Airplanes @ 1111
Banded Biceps Curls – Substitute Towel Biceps Curls
Banded Palloff Hold – Substitute Side Plank Reach Throughs Each Side