FITNESS

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Kettlebell Complex Warm-Up x 1 set each side
Single-Leg DL x 5
Single-Arm Swing x 5
Single-Arm Snatch x 5
Single-Arm Overhead Alternating Reverse Lunges x 5

Then…

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Step-Overs
20 Kettlebell Swings
400 Meter Run

Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set.

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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.
Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45-Second Knee Plank Hold
Minute 3: 15 Ground to Overhead*
For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.

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.

When the running clock reaches 18:00, perform the following…

Complete as many reps as possible in 2 minutes of:
15 Sit Ups
15 Air Squats
Max reps of Jumping Air Squats in remaining time.
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following…

Complete as many reps as possible in 2 minutes of:
20 Step-Ups
Max reps of Alternating Contralateral V-Ups in remaining time.
Rest for 60 seconds and repeat for a total of FOUR sets.
When the running clock reaches 48:00, perform the following…

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
(You choose the stretch that you feel that you need the most)

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