Another great week of training, and LIFE, is shaping up! I’m hoping you really enjoyed the delightful sessions of last week. There were some zesty workouts indeed. This week we continue to build endurance within our comprehensive athletic system. The workouts will help you to become even more fatigue resistant as you enjoy this amazing and beautiful fall weather.
This week there are three sessions which you can elect to perform twice each, or to pick and choose according to your fancy.
Week of 2022-10-10 (week 2 of month 2: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X2 | Free Choice Cardio Any mode 10’ easy | Gymoctagon 8 stations 12-9-6-3 each 1 round Band or Cable Lat Pull Med Ball Slam Bench Press Goblet Squat RDL 1-arm DB press L 1-arm DB press R SB Back Squat | Prone plank on elbows for max time | Work it like Norris! |
| B X2 | Travel to trailhead | Mountanicus (see instructions) | Tailgate hydration and refuel | Enjoy Fall! |
| C X2 | Map out a ½-¾ mile loop | Hoodwinking 5 rounds Loco lap + circuit 20 reps each Pushup Situp Jumping Jack Kettlebell Swing Jump Squat | Jump rope 2-5 min. | Mix it up! |
Workout A Breakdown: The Gymoctagon has eight delicious movements that help you to hone your inner BEAST. Note the reference to Chuck Norris in the Octagon! You set up those 8 stations, then you do 12-9-6-3 reps of station 1, resting only about 15 seconds between the sets, before moving on to station 2…and so forth. Pick loads that challenge you but that still let you get it done safely and effectively. Remember RDL = Romanian Deadlift (stiff legs from top down) and SB = Sandbag.
Workout B Breakdown: If Mountanicus was a gladiator, she would stand the test of time against all of nature’s forces. He would be like Clapton, a Forever Man. You’ll be the same in this session. Think of yourself as having that low-moderate, all-day steady gear. Then go out and cover ground on the trails like a true wild creature. If you bring a pack, keep it light today so you can flow. Goal is 1-2 hours. If you don’t have a trail available, just go all urban guerrilla and dash about. Tailgate snacks can be anything you like, but remember Buck’s brats and how legendary they are!
Workout C Breakdown: Hoodwinking is using your neighborhood and the winking part is our little secret of excellence. Home base is your garage, front or back porch, yard, carport, parking lot…whatever you’ve got. Locomote your neighborhood lap, choosing any pace or effort you like, then complete the circuit before beginning the next lap. The buzz and glow will be huge.
Last week I had some TD (technical difficulties). This week that shall not happen!
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your questions ready! | TUESDAY Noon to 1:00pm Mountain Time | Join Zoom Meeting https://us02web.zoom.us/j/83311730314?pwd=Q3pkRkhOQWtaaUZnemxrcGxKdS8xZz09 Meeting ID: 833 1173 0314 Passcode: 662174 |
Football. Tailgating. Hunting. Pumpkins and leaves. Whatever it is…it goes better with Tribe Training.