Hello Amazing Tribe Member! It’s the final week of our Strength Block and we are doing a nice, easy deload after 3 dedicated months of work in the iron church! Our major goal this week is to give the joints and muscles a little break and limber up the body before starting our upcoming Power Block. This week will look, and should feel, a little on the easy side. We want to allow for supercompensation and recovery. Your body will feel strong and your mind will be confident in your newfound athleticism.
There are three light full-body experiences this week, each emphasizing a different implement. You can perform them on any days you like. The free choice filler session is up to you, with recommendations for easy aerobic work or even just rest days of very light activity. The key is to finish this week feeling super fresh and ready to dive in hard again.
Week of 2022-04-25 (week 5 of month 3: Strength Block)
| WOW | PREP | TIPS |
| A FB1 X1 | Elastic Landmine 1 x 20 all ex One set on each side of body Kneeling Uni OHP Staggered Stance Uni Bent Row Staggered Stance Squat Standing Uni Press Standing Uni Row | Feel the tension at end range! |
| B FB2 X1 | Carrypalooza 1 minute eachEach side where applicable Pinch Grasp Plate Carry Suitcase (1-arm) Carry Farmer Walk (2-arm) Carry Overhead Lockout Carry Inverted KB Carry Rack Position Carry Front Carry | Grip and wind will be tested! |
| C FB3 X1 | Box Bonanza (with med ball) 2 circuits 10 reps each Situp Heel Bridge Forefoot Bridge Power Step Up Bulgarian Split Squat Russian Twist Pushup Seated Strike Jump | Master each movement! |
Workout A Breakdown: The elastic landmine is a great training tool and it’s easy to set up. Use any pipe, weight bar, broomstick, or dowel and rig it with a band or tubing using a low anchor near the floor. Attach the band at the top of the pipe. Make sure you secure it or just hold it with your hand. Put the distal end of the pipe against a heavy object so it can’t slide around. This is a sets and reps game in which you perform each exercise by doing a set on one side, then the other, before moving on to the next move. THE INSTRUCTIONS APPLY TO ALL EXERCISES WITHIN EACH WORKOUT.👼
Workout B Breakdown: Carrying is such a great workout, especially when you do it the way we have this session designed. You can use dumbbells, kettlebells, a bucket, and other implements. If you don’t have weight plates just use a heavy book or board. You’ll be carrying for time, so just set up a course indoors or out (doesn’t have to be a straight line).
Workout C Breakdown: This session actually uses two implements…a box and a med ball. Any bench, stool, or chair can substitute for the box if needed. You’ll recognize most of the movements in the video. In my demo I just held the pushup due to my shoulder but you should rep them like a champ.
We are always crafting our MasterClasses! Let me know if you would prefer Wednesday lunchtime over Monday morning. I’m here for YOU!
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Creating Lifelong Masterful Movementsmiths! Have your questions ready! | MONDAYS 6:30-8:30AM MT Log in anytime and chat! |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
That’s it! The Strength Block is a wrap. It’s in the books and your fitness is in the bank! Get ready for the Power Block starting up next week!