July 9, 2021 – Fitness

PERFORMANCE

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.
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)

If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

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 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…

Three sets of:
60 second Plank Hold from Elbows
30 second Side Plank Each Side
Rest 30 seconds
60 seconds of Plank Position Reach Throughs
Rest 30 seconds
20 Alternating Single Leg Airplanes
200 Meter Run at 70%
Rest 30 seconds

When the running clock reaches 20:00, perform the following…

For time:
400 Meter Run
40 Dumbbell Deadlifts
40 Strict Handstand Push-Ups
300 Meter Run
30 Dumbbell Deadlifts
30 Strict Handstand Push-Ups
200 Meter Run
20 Dumbbell Deadlifts
20 Strict Handstand Push-Ups
100 Meter Run
10 Dumbbell Deadlifts
10 Strict Handstand Push-Ups

TIME CAP = 25 MINUTES

When the running clock reaches 50:00, perform the following…

Two sets of:
Accumulate 100 reps of Banded Biceps Curls AND Banded Triceps Extensions
Rest 1-2 minutes between sets

*You may split the reps however needed and each set is completed once 100 reps of each movement is done.