June 29, 2021 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)

Then…

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 7 reps @ 65-70%

B.
Five rounds for time:
20/15 Calories of Assault Bike
12 Toes to Bar
12 Stationary or Ring Dips @ 1111
12 Push-Ups

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…

Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – 60 seconds of Tempo Alternating Cossack Squats @ 1111
Station 2 – 30 second Right Side Plank Hold
Station 3 – 10 Tempo Mountain Climbers @ 1111 (5 each side)
Station 4 – 30 second Left Side Plank Hold
Station 5 – 16-20 Alternating Scorpion Kicks (8-10 each side)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Followed by…

Every minute, on the minute, for 28 minutes (7 sets) of:
Station 1 – 30 Double-Unders + 100-Foot Shuttle Run (25-foot increments)
Station 2 – 20 second Nose to Wall OR Pike Position Handstand Hold + 10-15 Push-Ups
Station 3 – 16-20 Alternating Dumbbell Snatches + Max Reps Plank Position Pike Jumps in the Remaining Time
Station 4 – Rest

Followed by…

Three sets of:
Push-Ups x Max Reps @ 4011
Rest as needed
Banded Triceps Extensions x 20 reps
Rest as needed
Strict Supinated Grip Pull-Ups x Max Reps @ 4011
Rest as needed

NO EQUIPMENT SUGGESTIONS:
Supinated Grip Pull-Ups – Substitute 20-30 Elbow Jacks

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!