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 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Station 2 – Waiter’s Carry x 30 seconds each arm
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time)
B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Burpees
30 Kettlebell Swings
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**Next week is the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**
In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.
And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!
When the clock starts, perform…
Two sets of:
60 second Jog
30-45 second Hollow Hold
15-30 seconds of Jumping Lunges
30 seconds of Single-Arm Deadlifts Each Side
Followed by…
Two sets of:
30 seconds of Lateral Line Hops
30 seconds of Side Plank Each Side
15 seconds of Single Arm Dumbbell Hang Cleans Each Side
Followed by…
One set of:
30 seconds of Running Man Line Hops OR Double-Unders
30 seconds of Alternating Leg V-Ups
15 seconds of Jumping Air Squats
NO EQUIPMENT OPTIONS:
Single-Arm Deadlifts – Substitute Side Plank
Single Arm Dumbbell Hang Cleans – Substitute Mountain Climbers
When the running clock reaches 20:00, perform the following…
For time:
50 Double-Unders
50 Alternating Leg V-Ups
25 Dumbbell Hang Cleans
40 Double-Unders
40 Alternating Leg V-Ups
20 Dumbbell Hang Cleans
30 Double-Unders
30 Alternating Leg V-Ups
15 Dumbbell Hang Cleans
20 Double-Unders
20 Alternating Leg V-Ups
10 Dumbbell Hang Cleans
10 Double-Unders
10 Alternating Leg V-Ups
5 Dumbbell Hang Cleans
NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Line Hops (forward or lateral)
Dumbbell Hang Cleans – Substitute Alternating Single-Leg Airplanes
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
*Use the “Mind Muscle” Video Playlist for ideas!
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