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 each):
Station 1 – Tall Box Jumps x 10 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 55-60 seconds to complete your 10 reps if done properly)
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
For time:
30 Front-Racked Kettlebell Squats
15 Strict Pull-Ups
20 Front-Racked Kettlebell Squats
10 Strict Pull-Ups
10 Front-Racked Kettlebell Squats
5 Strict Pull-Ups
B.
For time:
30 Chest-to-Bar Pull-Ups
15 Overhead Squats (135/95 lbs)
20 Chest-to-Bar Pull-Ups
10 Overhead Squats
10 Chest-to-Bar Pull-Ups
5 Overhead Squats
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**This 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:
90 second Run/Bike/Row/Jumping Jacks
30-45 second Hang from Pull-Up Bars
30 Running Man Line Hops OR Single-Unders
30-45 second Handstand Hold
100 Foot Single Arm Overhead Carry Each Arm
Rest 30-60 seconds
When the running clock reaches 15:00, perform the following…
Four sets of:
Run 400 Meters
Rest 60 seconds between sets
*Goal = Less than 2 minutes of running each set.
TIME CAP = 12 MINUTES
When the running clock reaches 27:00, perform the following…
Eight sets of:
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 30 seconds between sets
TIME CAP = 14 MINUTES
When the running clock reaches 44:00, perform the following…
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1 – 8-12 Band Assisted Strict Pull-Ups
Station 2 – 10-15 Dumbbell Overhead Triceps Extensions
Stations 3 and 4 (combined) – 60-90 second Plank Hold and rest the remainder of the time
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