PERFORMANCE

Warm-Up.

Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Prone Walk-Outs x 5 reps
Minute 2 – Row x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Burpee Broad Jumps x 3-5 reps

Then…

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.

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…

10-Minute Run @ 75-80% Effort

When the running clock reaches 11:00, perform the following…

Complete as many rounds and reps possible in 8 minutes of:
10 Single-Arm Overhead Lunge (Right Arm)
10 Single-Arm Overhead Lunge (Left Arm)
10 Single-Arm Push Press (Right Arm)
10 Single-Arm Push Press (Left Arm)
10 Single-Arm Power Cleans (Right Arm)
10 Single-Arm Power Cleans (Left Arm)

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

10-Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh.

When the running clock reaches 31:00, perform the following…

Complete as many rounds and reps possible in 8 minutes of:
100-Foot Farmer’s Carry
10 Dumbbell Deadlifts

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

10-Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh.

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