Happy New Year (ongoing)! We’re diving into 2022 as well as Month 2 (that’s 2 of 2) of the Agility Block. We are also starting up our Shed n’ Shred body re-comping plan and our Running Demons locomotion team. You’ll find that in the T2 Forum. Cool stuff for cool peeps!
In the agility-focused training, we take some of our resistance and aerobic work and make it full-bodied, variety-filled and playful. Think of yourself as an agile BEAST no matter what your spirit animal may be. Try to move with grace, ease, and poetry. Own position. Master movement. This is a fun challenge as everyone has issues that can be polished, especially this old turd right here.
There are 27 different exercises in this week’s program. This is exciting because we are going to use variations on these movements and sequences throughout the month. This will give you time to achieve full mastery. I’ll be interspersing some bonus items each week as well. Special thanks to Tribe member Kati who did such a great job in demonstrating all the exercises.
Week of 2022-01-03 (week 1 of month 2: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Circus X1-3 | 3 rounds 10 reps each Tubing T-rotation L Tubing T-rotation R Leg Raises SB High Pulls All-4’s Xovers | 5 rounds 30 seconds each Pogo Jumps KB Swing Lateral pivot pushup KB lunge OH lock L KB lunge OH lock R | 3 rounds 10 reps each DB curl DB skull crushers DB lateral raise DB alt OHP DB walk lunge | Rest as much as needed but as little as possible. |
| B Zoo X 1-3 | 20 reps each MB Russian Twist MB Jump Squat MB Chop/Lift L MB Chop/Lift R | 50 reps each Goblet Squat Kneeling OHP Foot-assist pullup Deadlift | 20 reps each V-ups Supermans Supine 9-3 Prone 8-4 | Use rest/pause technique in every exercise to get it done. |
Workout A Breakdown: The Circus is a workout of circuits. Each of the prep, primary, and accessory segments uses circuitry in application. You go through the rounds knocking out reps in the first and last parts, but in the middle, you are doing each exercise for time. Just a fun way to break things up. You don’t need cardio or stretching in this workout because you get it all from the movements. Your goal is to cruise through the moves using fairly light resistance and good form, keeping the flow going.The video shows all the techniques for every exercise. You are the winner if you get three of these done in a week. If you are a Running Demon, close this out with a short jog. Anyone else who wants a bit more cardiositosis, just do a cooldown on your bike or rower (or other) for 15-20 minutes.
Workout B Breakdown: The Zoo is not unlike that great Scorpions song The Zoo. Definitely worth a look if you are clueless! You gotta get to know Daddy! In this session, you go through the segments piling up reps, doing one long set of each movement. Rest-pause technique is when you just pause for a few seconds in the exercise position, gather yourself, and begin again. As in the last session, take only as much rest as you need between exercises and sections, but really try to push yourself. This one gets finished quickly. Here, if you are a Running Demon, you might go for your longer run of the week. And if you crave more movement in another mode, just hit the old exercise machine of your choice. My recommendation is to perhaps only do that once in the week, and just be done with it after a brief flow through the series. You don’t always have to make yourself exhausted to get fit and feel good about yourself.
MasterClass magnificence will take you to the next level. We discuss training, fitness, health, and life as we practice movement toward the ultimate goal of MASTERY. We use your home gym setup (keep it supplied, ready, and well lit) to the max. I can totally work out Superman in a phone booth with nothing but the phone cord, so don’t fear that you won’t get a workout. You’ll be made into a better human! Use laptops or tablets more so than phones unless you project to a big screen. Don’t backlight yourself or you’ll be kicked out (mainly because we can’t see you and you are blinding us like Manfred Mann and his Earth Band). It’s 2022. Zoom training is simple. You don’t have to be a tech wizard.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your home gym ready to go! | SAT 9AM MT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |