Tuesday 12.27.2022
*Coach’s Notes: Training through the holidays
Hey folks! We hope that you all have been enjoying a safe and happy holiday season, and that you’ve been able to get some downtime through all of the craziness.
The best advice that we can give in regards to staying fit and healthy through the holidays is to just enjoy the ride, move as much as you can, and try to make time for yourself. Getting in an hour at the gym is a great way to break up the day, and don’t feel bad if you haven’t been eating exactly “clean” for the past week (or more) — you’ll still be able to enjoy a good workout even if you aren’t feeling like you can go 100%.
We are running normal hours this week until Saturday, when we will be having one class only. See you all at the gym!
“FITNESS”
A. Three sets of:
Dual Kettlebell Front Squats x 5 reps @ 3131 tempo
Rest 15 seconds
Dual Kettlebell Front Squats x 10 reps @ 10X0 tempo
Rest 15 seconds
Alternating Lunges with KBs in Farmer’s Carry x 20 reps @ 10X0
(step forward to start each rep and drive back to the starting position)
Rest 2 minutes
B.Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Dumbbell Snatches
9 Burpees
6 Strict Pull-Ups
C. (Optional) Two sets for quality of:
Single Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest as needed
Plank or Weighted Plank Hold x 40-60 seconds
Rest as needed
“PERFORMANCE”
A. Take 15 minutes to build to today's 3-RM Back Squat
*Try to work up to today's heavy triple in as few sets as possible. After 2-3 light warm-up sets, attempt the following approach:
Set 1 - 3 reps @ 8/10 effort
Set 2 - 3 reps @ 9/10
Set 3 - 3 reps @ 10/10 - shooting for a new 3-RM
Set 4 - 3 reps @ heavier than above (if you were successful)
Rest 2 minutes between working sets
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
9 Burpee Box Jump-Overs (24/20″)
6 Bar Muscle-Ups
C. (Optional) Two sets for quality of:
Single Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest as needed
Plank or Weighted Plank Hold x 40-60 seconds
Rest as needed
“ENDURANCE (AKA SWEAT SESH)”
Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min
