Two of the 3 Golden Tickets remain! Buy now for your chance to win!
Two of the 3 Golden Tickets remain! Buy now for your chance to win!
FITNESS
Warm-Up.
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 10 reps @ 2011 tempo
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 20 reps quickly
Then…
A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011
B.
Five rounds for time of:
12 Dumbbell Deadlifts (touch one head of DB to ground)
9 Dumbbell Front Squats
6 Dumbbell Push Press
Compare results to December 3, 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…
Two sets of:
60 second Run/Bike/Row
30 Seconds of Inchworms
30 Seconds of Russian Baby Makers
60 Seconds of Tempo Alternating Cossack Squats @ 2111
Rest 30 Seconds
30 Seconds of Side Plank Per Side
60 Seconds of Alternating Deep Lunge Mountain Climbers
60 Second Wall Sit
60 Second
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders
12 Burpees Over an Object
6 Sandbag Cleans OR Dumbbell Power Cleans
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows
9 Strict Handstand Push-ups
12 Russian Kettlebell Swings
NO EQUIPMENT OPTIONS:
Double Unders – Substitute Lateral Line Hops
Burpees Over an Object – Substitute Burpee Tuck Jumps
Sandbag Cleans OR Dumbbell Power Cleans – Substitute Ground to Sky Reaches
Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows – Substitute Superman Arches
Russian Kettlebell Swings – Substitute Plank Position Pike Jumps
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Tempo Reverse Snow Angels @ 2121
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.