May 1, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Three sets of:
30-45 Second Push-Up Position Plank Hold
20 Alternating Lateral Shoulder Taps
30-40 Pike Position Heel Taps (15-20 Each Leg)

Followed by…

One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo

Followed by…

Three sets of:
6-10 Lateral Med Ball Wall Toss Each Side
Rest 60 seconds

Then…

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

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 running clock starts, perform…

Two to three rounds of:
Run 200 Meters
5 Inchworms
10 Russian Baby Makers
15 Ground to Sky Reaches
20 Alternating Cossack Squats

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

Complete as many rounds and reps possible in 40 minutes of:
400 Meter Run
20 Weighted OR Bodyweight Alternating Lunges
40 Air Squats
20 Plank Kick-Throughs With Hand Tap (15 each side)
80 Double-Unders

NO EQUIPMENT OPTIONS:
Double-Unders – Substitute 40 Single-Leg Hops Each Leg