March 30, 2021 – Performance and Limited Equipment Workouts

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PERFORMANCE

Warm-Up.

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Then…

A.
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

B.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
10 Toes to Bar
10 Strict Pull-Ups

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
60 Second Downward Dog Stretch
60 Seconds of Sampson Pulses per Leg
60 Seconds of Pigeon Pulses per Leg
30 Seconds of Right Side Suitcase Hold
30 Seconds of Left Side Suitcase Hold
30 Seconds of Bodyweight Hip Bridges
Rest 30 seconds

NO EQUIPMENT OPTIONS:
Suitcase Hold – Substitute Side Plank Hip Bounces

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

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Leg V-Ups
Station 2 – 10-15 Double Dumbbell or Kettlebell Front Squats
Station 3 – Max Calories Bike OR Row
Station 4 – Rest

NO EQUIPMENT OPTIONS:
Double Dumbbell or Kettlebell Front Squats – Substitute Bodyweight Jumping Squats
Bike OR Row – Substitute Mountain Climbers, Smurf Jacks, Burpees, OR Speed Skaters

When the running clock reaches 45:00, perform the following…

Three sets of:
10-15 Tempo Single Leg Squats @ 1111 (Use a chair if needed)
10-15 Single-Arm Dumbbell or Kettlebell Floor Press each arm
Rest as needed

NO EQUIPMENT OPTIONS:
Single-Arm Dumbbell or Kettlebell Floor Press each arm – Substitute Tempo Push-Ups @ 1111

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.