FITNESS
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Kettlebell Swings x 5
Burpees x 3
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees
Compare results to November 6, 2020.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
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:
150-Feet Out and Backs @ 70%
10 Russian Baby Makers
50-Foot Single-Arm Overhead Carry per Arm
Rest 30 seconds, and then…
150-Feet Out and Backs @ 80%
10 Alternating Cossack Squats @ 1111
5 Single-Arm Windmills per Arm
Rest 30 seconds, and then…
150-Feet Out and Backs @ 90%
10 Alternating Jumping Lunges
5 Single-Arm Push Press per Arm
Rest 60 seconds between sets
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of:
150-Feet Out and Backs*
20 Alternating Lunges with Farmer’s Carry
Max Reps of Alternating Arm Dumbbell Thrusters
Rest 2 minutes between sets, and repeat for a total of FIVE sets.
For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Dumbbell or Kettlebell Neutral Grip Floor Press
10-15 Biceps Curls
15-20 Leg Lift Overs
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.