November 16, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Oblique & Hamstring Prep

Followed by…

Mind Muscle” Thoracic Iso Holds

Followed by…

2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements

Then…

A.
In 12 minutes build to:
Deadlift – 2 reps @ 85% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%

B.
For time:
50/35 Calories of Assault Bike
50 Burpee Box Jump-Overs (24″/20″)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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 Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Floor Press
Station 2: 10-15 Front Squats
Station 3: 30 Seconds Max Reps of Hang to Overhead
Station 4: Rest

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
10 Floor Press
10 Front Squats
10 Hang to Overhead

Time Cap = 6 Minutes

*Use Dumbbells, Kettlebells, Sandbags, or a Barbell for these movements.

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Banded Face Pulls

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.