June 18, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds

Then…

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups

Compare results to November 18, 2020.

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…

Three sets of:
60 second Run/Bike/Row/Jumping Jacks
60 second Elbow Plank Hold
30 seconds of Band Pull-Aparts OR Bodyweight Bent-Over Reverse Flys
60 seconds of Alternating Lateral Lunges
30 seconds of FAST Plank Kick Throughs with Hand Tap
Rest 30 seconds

When the running clock reaches 15:00, perform…

*Tabata Air Squats

When the running clock reaches 20:00, perform…

*Tabata Push Press

When the running clock reaches 25:00, perform…

*Tabata Jumping Lunges

When the running clock reaches 30:00, perform…

*Tabata Burpee Jump Backs

When the running clock reaches 35:00, perform…

*Tabata Alternating Leg V-Ups OR Russian Twist

Tabata = 8 rounds of 20 seconds of work, 10 seconds of rest (4 minutes total).

NO EQUIPMENT OPTIONS:
Push Press – Substitute Push-Ups

When the running clock reaches 40:00, perform the following…

Five sets of:
30 seconds of Banded Biceps Curls
Rest 30 seconds
30 seconds of Banded Triceps Extensions
Rest 30 seconds

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.