FITNESS

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements

Then…

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

B.
For time:
500 Meter Row
50 Alternating Dumbbell Snatches

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:
30 seconds of Mountain Climbers
30 seconds of Death March @ 1111 Tempo
Rest 30 seconds

Followed by…

Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
Rest 30 seconds

Followed by…

Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
Rest 30 seconds

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1 – 10 Right Leg Reverse Lunge to Cossack Squats
Station 2 – 10 Left Leg Reverse Lunge to Cossack Squats
Station 3 – 16-20 Alternating Arm Push Press
Station 4 – 30-45 Second Nose to Wall Handstand Hold OR Plank Hold
Station 5 – Rest

NO EQUIPMENT SUGGESTIONS:
Alternating Arm Push Press – Substitute Push-Ups

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

Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
60-Foot Lateral Shuffle*

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

Complete as many rounds and reps as possible in 4 minutes of:
4 Dumbbell Burpee Deadlifts
60-Foot Lateral Shuffle*

When the running clock reaches 49:00, perform the following…

Complete as many rounds and reps as possible in 3 minutes of:
3 Devil’s Press
60-Foot Lateral Shuffle*

*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).

NO EQUIPMENT SUGGESTIONS:
Dumbbell Burpee Deadlifts – Substitute Down Ups
Devil’s Press – Substitute Burpee Tuck Jumps

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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