March 27, 2020 – Performance and Limited Equipment Workouts

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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. Click here for the full workout briefing.

When the clock starts, perform…

Two sets of:
60 seconds of Assault Bike or Row
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Farmer’s Hold
10 Dumbbell Burpee Deadlifts

When the running clock reaches 15:00, perform the following…

Four sets of:
60 seconds Monster Walk
60 seconds Banded Good Mornings
60 seconds of Banded Face Pulls
Rest 60 seconds

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Assault Bike, Row, Ski Erg or Run
1 Round of “DT”*

*”DT” is a complex of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

Choose a weight that possible for you to perform the first few rounds unbroken. Typically “DT” is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with.

When the running clock reaches 50:00, perform the following…

Four sets of:
8 Dumbbell Bench (moderate weight)
Rest 30 seconds

immediately followed by….

Four sets for max reps of:
Unbroken Push-ups
Rest 30 seconds

immediately followed by….

Four sets of:
8 Dumbbell Reverse Flys
Rest 30 seconds

immediately followed by….

Four sets of:
8 Sit Ups
Rest 20 seconds