Congratulations Mighty Tribe Member! You’ve completed the Agility Block, smashed the second month of it, and are now ready for our deloading week! This will involve some creative play weaved into the sessions you’ve been dominating, and you can further explore your ability as a movementsmith.
Workout A and B are getting transformed yet again, with some Bonus work thrown into the mix. A is going to add some sassy footwork and B will have some extra cardiositosis!
Week of 2022-01-24 (week 4 of month 2: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Iso’s X2-3 | Circuits 6 reps 10” holds 2 rounds Tubing T-rotation L Tubing T-rotation R Leg Raises SB High Pulls | Circuits 8 reps 10” holds 2 rounds Deadlifts OH Lunge Walks | Circuits 10 reps 10” holds 2 rounds DB curl DB skull crushers DB lateral raise DB alt OHP DB walk lunge | Bonus! Circuits 20” per ex 3-6 rounds 1’ rests Squat Jumps Pushups Pogo Jumps |
| B AMRAP X 2-3 | 2’ each MB Russian Twist MB Chop/Lift L MB Chop/Lift R | 2’ each Goblet Squat Kneeling OHP Foot-assist pullup | 2’ each V-ups Supermans | Intervals Any mode 30” hard/90” easy 5-10 times 10’ cooldown |
Workout A Breakdown: We are doing Iso’s or Isometric Holds in the prep, primary, and accessory. Do two circuits of 6-8-10 (depending on the section) reps of each exercise (each side where applicable) and pick a point in the range of motion where you freeze and hold against resistance for 10 seconds each rep. The only exercise I will recommend a specific position is the deadlift, which you hold at the top to protect your lower back. You’ll notice a few exercises have been removed and also the primary only has standard deadlifts (use any type of weight or implement), and that we also changed the overhead lunge lock into a walking lunge…that will be exciting. If you don’t have enough space to walk, you can just do alternating forward or backward stepping lunges. However, you will notice the high intensity circuits as a bonus at the end. This is set up so that you can do 3-6 rounds depending on what feels right. Do each exercise for 20 seconds with no rest, then take a break for 1 minute between circuits of the 3 killer moves, all of with which you are familiar. Gassitosis!
Workout B Breakdown: This workout won’t look like much, but it’s really zesty. AMRAP stands for “As Many Reps as Possible” in the allotted time frame. You do 2 minutes of every exercise, and you can use any weight and take as many breaks as you need. Your goal is to pile up as many reps as you can in two minutes, take a short break if needed, and then hit the next move. Two minutes is one hell of a long-ass time with some of those exercises. Then, you won’t need a warmup in your free-choice cardio intervals. Just hit it hard 5-10 times 30 seconds with 90 seconds of easy movement rests. A bike is a great choice if you’ve got it but you can always row, run, power walk, or even just do burpees if that’s what you like.
Training education is getting more and more popular in our space/culture. For the record, we were doing it first. Learning how to move better, and then practicing and discussing it, is powerful medicine. I’ve known this for a long time and I’ve seen it firsthand in many folks including some of our great Tribal BEASTS! Movement is an art and skill to be polished into a graceful, poetic expression!
| 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 |
Can’t wait to hear how you are doing. The Shed n’ Shred continues in the T2 Forum. I am seeing my Dunlaps Gutosis (the condition in which the old gut has done lapped over the belt) disappear and my Tight Pants Test is getting better. Problem is a lot of these exercises like deadlifts and lunges are jacking up my ass so the pants still don’t fit right. Good problem to have. Thought this might give you a laugh!