PERFORMANCE

Warm-Up.

Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side

Followed by…

Three sets of:
Row Sprint Start + 5 strokes (10 total)
Wall Climbs x 2-4 reps
Banded Pass Thrus in Bottom of the Squat x 10 reps

Then…

A.
Every 10 minutes, for 40 minutes (4 sets) for times of:
600 Meter Row
30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg)
30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm)
30/20 Calories of Assault Bike

Please customize the reps/calories such that you have at least 90 seconds to recover between sets.

B.
OPTIONAL Core Finisher
Three to Four Sets of:
Suitcase Deadlift x 8-10 reps + 50 foot carry (or 30-second isometric hold) (right arm)
Suitcase Deadlift x 8-10 reps + 50ft carry (or 30-second isometric hold) (left arm)
60-seconds of hands-to-elbow plank support transitions
Rest 60 seconds

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…

Complete as many rounds and reps possible in 6 minutes of:
1 Push-Up
1 Strict Pull-Up
2 Push-Ups
2 Strict Pull-Ups

…and so on.

When the clock reaches 6:00, perform…

For time:
Run 1 Mile

Rest until the running clock reaches 18:00, and then…

Five rounds for time of:
200 Meter Run
10 Push-Ups

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Alice
Alice
October 18, 2020 5:59 pm

Also getting it done on a Sunday! Had to sweat out some of the vast quantity of carbs that I ate today 😬 some subs for equipment. 450ish m run rather than row, 11kg DB and 30 v ups for AB. Had 90ish sec rest all sets. Very sweaty and feeling very very good. Phew!

Candy Olkey
Candy Olkey
October 18, 2020 9:41 am

Yesterday’s Great WU + 5 min nasal breathing TM run A. Clean x 1.1 65#, 85, 95, 105, 115, 120, 95, 95 B. Rounds 21, 15, 9 – RX – 11;27 Power Cleans @ 95# – 8/2/5/singles, then singles on sets of 15 & 9 C2B – all singles C. 3 Rounds for Quality 10 DB Front Rack Narrow box squats @ 16″ box / 30# DBs 20 AbMat Sit Ups 30 Single Arm DB overhead Russian Box Step Ups @ 16″ box / 30# DB (15 each leg) 40s Single Leg wall Sit each leg 50 Russian Twist @… Read more »

Candy Olkey
Candy Olkey
October 18, 2020 9:41 am
Reply to  Candy Olkey

realized I actually posted this in the fitness area yesterday…oops

Al F
Al F
October 18, 2020 9:38 am

Getting it done on a Sunday!

Warmup all done

A. Every 10 mins 4 sets
600m row
30 alt rev lunge @2x24kg
30 SA KB PP @2x24kg
30 cal row

8’04
8’14
8’58
8’58

Sweaty mess at the end of all that, but got it done!!