PERFORMANCE & FITNESS
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**This the FINAL DAY 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…
Three sets of:
60 second Run/Bike/Row at 60-70%
20 Tempo Alternating Cossack Squats @ 1111 (10 Each Side)
5 Inchworms
10 Divebomber Push-Ups
15 Medball Goblet Squats
*Try to nasal breathe for the duration of this warm-up. If you have to breathe through your mouth you are going too fast.
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 40 minutes (10 sets of):
Station 1 – 30-40 seconds of Run/Bike/Row at 70-80%
Station 2 – 30-40 seconds of Sandbag Cleans OR Goblet Squats
Station 3 – 60 seconds of Burpees at a consistent pace
Station 4 – Rest
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.
Yes, here as well!
Yes
Do you just do the A or B workout? Or do you do both after the warmup?
Did my gymnastics training instead. Am enjoying the invictus gymnastics program as an addition to this performance programming. I have a climbing background, but no gymnastics skills to speak of, so there’s a lot to learn if I’m going to hunt down that muscle up and handstand walk 🤸 👊🏻🙌🏼
It wasn’t pleasant the first time. 🙂
I guess is a mistake, but July 9th and 10th same training?
Thanks!
Really?? Repeat the WBS?? 😖