FITNESS
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
3 Minutes of Cardio (Run, Bike, Row, Ski etc.) w/ Nasal Breathing Only
Followed by…
Two sets of:
Floor Slides x 8-10 reps
Turkish Get-Ups x 2 each side
Kettlebell Windmill x 5 reps per side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Compare your results to September 8, 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…
200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit
Rest 60 seconds
200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers
Rest 60 seconds
200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1
Rest 60 seconds
200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Double-Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining Time
Station 2: Rest
At the 25:00 mark, perform the following…
Every minute, on the minute, for 10 minutes:
Station 1: 25 Double-Unders + Max Reps Lateral Burpee Over The Dumbbells in the Remaining Time
Station 2: Rest
When the running clock reaches 35:00, perform the following…
Two rounds for time of:
30 Double-Unders
Number of Reps Achieved During Your Highest Set of Dumbbell or Kettlebell Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Dumbbells
NO EQUIPMENT OPTIONS:
Double-Unders – Substitute Running Man Line Jumps
Dumbbell or Kettlebell Shoulder to Overhead – Substitute Push-Ups
Lateral Burpee Over The Dumbbells – Substitute Burpee Tuck Jumps
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
*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.