February 10, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Choose one of the following and spend 5 minutes with it:

“Mind Muscle” Foot Love

“Mind Muscle” Calf Love

“Mind Muscle” Shin Love

Followed by…

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this portion with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 78-80%
*Set 5 – 3 reps @ 83-85%
*Set 6 – 1 rep @ 88-90%

If you made all sets at the prescribed percentages last week, please use 2% more weight this week for each set.

B.
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

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…

Every minute, on the minute, for 10 minutes (2 sets of):
Station 1 – 45 Second Run/Bike/Row/Jumping Jacks
Station 2 – 45 Second Mountain Climbers
Station 3 – 45 Seconds of Wall Sit
Station 4 – 45 Seconds of Get Ups
Station 5 – 30 Seconds of Half Burpees

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

Every 90 seconds for 24 minutes (4 sets of):
Station 1 – 10 Tempo Weighted Squats @ 3211 + 20 Jumping Squats
Station 2 – 20-30 Alternating Single-Leg V-Ups
Station 3 – 60 Seconds of Tempo Push-Ups @ 1111
Station 4 – 60 Second Plank Hold from Elbows

When the running clock reaches 43:00, perform the following…

Complete as many rounds and reps as possible in 7 minutes of:
10 Down Ups
20 Jumping Lunges

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.