May 3, 2021 – Performance and Limited Equipment Workouts

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

Followed by…

Every Minute on the Minute for 3 Minutes (3 sets):
6 Shoulder Press
6 Alternating Reverse Lunges w/ Bar in Overhead Position

Followed by…

Tabata x 4 sets (2 minutes):
20 seconds Jumping Lunges
10 seconds Hold w/ Legs in Jerk Receiving Position

Then…

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

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 14 minutes (7 sets):
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

B.
Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

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/Jumping Jacks
30 seconds of Side Plank Each Side
Rest 30 Seconds

Immediately followed by…

Two sets of:
45 seconds of Smurf Jacks
45 seconds of Deep Lunge Mountain Climbers

Immediately followed by…

Two sets of:
30 seconds of Running Man Line Jumps
30 second Nose to Wall Handstand Hold

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

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 10-15 Tempo Single Leg Hip Bridges (Right) @ 2112
Station 2: 10-15 Tempo Single Leg Hip Bridges (Left) @ 2112
Station 3: 30 seconds of Frog Pumps
Station 4: 30 seconds of Strict Handstand Push-Ups OR Seated Dumbbell Press

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

As many rounds and reps as possible in 15 minutes of:
15 Calorie Bike or Row OR 200 Meter Run
15 Push-Ups
30 Jumping Lunges
Rest 30 seconds

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.