FITNESS

Warm-Up.

Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011
Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011
Station 3 – Front Leaning Rest on Rings x 45 seconds
Station 4 – Reverse Snow Angels x 10 reps @ 3030

B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs
20 Wall Ball Shots

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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 Seconds of Shuttle Runs @ 70%
20 Alternating Scorpion Kicks
15 Russian Baby Makers
10 Jumping Squats
5 Divebomber Push-Ups
Rest 30-60 Seconds

Followed by…

Two rounds of:
100 Meter Run OR 30 Speed Skaters
50-Foot Single-Arm Overhead Carry Each Arm
20 Jumping Lunges
10 Tempo Push-Ups @ 2111

When the running clock reaches 18:00, perform the following…

Three rounds for time of:
100 Meter Run OR 30 Speed Skaters
10 Backpack Push Press
15 Bench Dips

When the running clock reaches 25:00, perform the following…

Three rounds for time of:
100 Meter Run OR 30 Speed Skaters
10 Alternating Lunges
15 Backpack Squats

When the running clock reaches 32:00, perform the following…

Three rounds for time of:
100 Meter Run OR 30 Speed Skaters
10 Backpack Thrusters
15 Backpack Floor Press

When the running clock reaches 25:00, perform the following…

Three rounds for time of:
100 Meter Run OR 30 Speed Skaters
10 Alternating Lunges
15 Goblet Squats

When the running clock reaches 32:00, perform the following…

Three rounds for time of:
100 Meter Run OR 30 Speed Skaters
10 Dumbbell Thrusters
15 Dumbbell Floor Press

When the running clock reaches 44:00, perform the following…

Every Minute, on the Minute, for 16 Minutes (4 Sets of):
Station 1: 30-60 Second Right Side Plank
Station 2: 30-60 Second Left Side Plank
Station 3: 30-60 Seconds of Banded Good Mornings
Station 4: 30-60 Second Monster Walk

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