Monday 12.5.2022

*Coach’s Notes: Programming through the Holidays

From now through the end of the year, our aim will be as usual — to keep our workouts balanced, fun, and progressing everyone toward better health and fitness.

Instead of starting a new 6- or 8-week cycle, we’ll be keeping the structure a bit more loose through the end of year (though we will be doing a simple week-to-week build in the Back Squat), and touching on a wide variety of movements.

Though the holidays can be a tough time for many in terms of maintaining healthy habits, we hope that staying consistent in the gym is something that we can help all of your do, as we know firsthand the benefits of getting in a good workout — especially when things get stressful and our routines get broken up.

Enjoy the next couple of weeks, and let’s get in some solid training!

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Single Arm Dumbbell Row x 12 reps each arm @ 2010
Station 3 – Walking Lunge w/DBs or KBs in Farmer's Hold x 16-20 reps @ 2010
Station 4 – Double-Under/Jump Rope Practice x 40-60 seconds

B. Same as "Performance," OR
"PUMP" Session
Complete three rounds in 12-15 minutes, with a focus on movement quality and muscular activation, of:
6-8 Strict Pull-ups @ 2110 tempo (use assistance if needed to maintain this tempo)
12-16 Dumbbell Lateral Box Walk-Overs (box should be at knee height or below)
16-20 Alternating Dumbbell Bicep Curls
90 Second Bike Erg @ moderate pace (try to increase effort each set)

Take minimal rest as you between movements and sets.

C. (Optional) Two or Three sets of:
Plank or Weighted Plank Hold x 30-45 seconds
Rest as needed

“PERFORMANCE”

A. Five sets of:
Back Squat
* Sets 1-2 – 5 reps @ 65-75%
* Sets 3-5 – 4 reps @ 75-85%
Rest 2-3 minutes between sets.

If you know your 1-Rep Max Back Squat, use these percentages as a guideline for loading. If you don't have a recent or accurate 1-RM, based these off of a percentage of perceived effort.

B. Every 3 minutes, for 15 minutes (5 sets):
6 Box Jump-Overs (24/20")
12 Heavy Russian Kettlebell Swings
15/12 Calorie Ski Erg

C. (Optional) Two or Three sets of:
Plank or Weighted Plank Hold x 30-45 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets