Yep! That’s right! This week has some fun-filled, excuse-buster sessions. Workouts that make you smile as much as they create that unique, known only to us sorta glow. Share the love. Get some peeps to train with ya, give them a T2 membership for Christmas, or tell them to sign up and finally achieve some New Year’s resolutions!
I was talking to a fellow Tribester the other day, and she and I were discussing two unique things about our T2 way of life. First, the workouts are fun and have an element of play and competition built right in. Second, we train for LIFE. Those workouts help you to kick more ass, at everything, day in and day out. We shouldn’t keep all this ass-kicking a secret anymore. Let’s make 2023 the year of the TRIBE!
This week’s workouts are a Christmas present to our community. Whether you hit every one of the sessions, or just do a few…I’m sure you’ll enjoy this zesty shakeup.
Ever so playfully, we are going to use music in all of our workouts this week. Music has a powerful impact on the CNS. It can help to activate the sympathetic system when we need to be amped and ramped, such as in workout C And F this week. Or, it can drive vagal tone and bias the parasympathetic system and we’ll employ it thusly as well in some other workouts. I’ve included the links to the songs in the session breakdowns so you can cue up the tunes on YouTube if you like. Several include some great videos. However, just about any audio platform of your choice will work fine. The key is to actually do the workouts and play the music, not to blow it off or make lame excuses. I know you won’t let me down.
Workouts for the Week of 2022-12-19 (week 4 month 1 of Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Mo 19 | ISOfest | Holds Split Squat L Split Squat R Pushup Mid Dead Hang | Reps 1 min. Each Split Squat L Split Squat R Pushup Assisted Pullup | Rock solid. |
| B Tu 20 | Westnwecovewy | Easy Walk 30-45 min. | Fwee Choice Stvetching | Relax. |
| C We 21 | 2112 | 1 Exercise each Song Rest/pause tech Box Step Up Med Ball Slam Bench Press Back Squat Deadlift OHP Jump Rope Situp BW Row Skater Bound Hammer Curls Jump Jacks | Cold Plunge! | Push past barriers. |
| D Th 22 | Cardiocruise Pre-hydrate | Low Impact Mode Indoor 30-45 min. Z1 | Heat Exposure! | Smooth and easy. |
| E Fr 23 | “Carrycarnival” Suit up to go outside regardless of weather | KB 100 yards each 4 rounds Suitcase L Suitcase R Front Rack L Front Rack R Overhead L Overhead R | 50 each Goblet Squats Swings | Keep core taut. |
| F Sa 24 | “Jump” Jog 5-10 minutes | One ex per song Rest/pause tech. Pogo Box Depth Broad | Spin legs out on bike for 10-15 minutes (or walk) | Bouncy. |
It’s like the 6 days of Kwissmiss, or should that be Cwithmith! Each day has a special session just for you! Because you know your Daddy cares about you!
Workout A Breakdown: ISOFest! We are using songs that feature the term “HOLD” and that is what you shall do in this series of isometric exercises! Toto’s “Hold the Line” (live version) and Eddie Money’s “Baby Hold On To Me” (cool studio version) are our featured songs.
Workout B Breakdown: Westnwecovewy. Basically we are preparing for tomorrow’s session. Take a 30-45 minute walk and store energy, focus, and aggression. Your theme song for today is Alanis Morisette’s “Rest” but you can add extra tunes if you like. Practice the art of going easy and slow, waiting to strike like a Viper (shout out) tomorrow.
Workout C Breakdown: 2112. This is the capstone session of the week. It’s 12-21 so no better day to rock fairly hard with Rush using the 2112 album. Back in the 70’s, Rush was a rock band. They rocked fairly hard. And so shall you. You get to select your weight/load/resistance. I’ll take care of the rest. Each song on the album (both sides, hell yea) pairs with one exercise. There are technically 12 songs on the album. The first side was basically the 7-part song “2112” and the back side had other titles. All good. It’s about 39 minutes of pure ass-kicking. Side 1 concludes at 20:30 for your reference. You’ll want to pay attention for the song changes, because some of them are subtle. Don’t get lost, trust that you will find your way. Don’t cry. Daddy knows you can do it. You can use rest/pause technique as needed for any exercise but you keep doing the thang til the song is over. Just ride the wave! This is gonna hurt a little. It’s the one time this week you want to go full ham/balls out. A sweatfest. The finale is a cold plunge. River, tank, bathtub, or shower…just get it done.
Workout D Breakdown: Cardiocruise. You should actually feel a little fried from yesterday’s solid effort. Good. Choose low-impact cardio such as ride, row, swim, treadmill, elliptical, etc. and do Zone 1 output for 30-45 minutes. Play some relaxing music but it must include the Commodore’s “Easy Like Sunday Morning.” The heat exposure at the end can be hot bath, shower, hot tub, sauna, steam room, or two sweatsuits with a down coat. Get those bennies.
Workout E Breakdown: Carrycarnival. Time to take the old Kettlebell for a walk. Like a good carney setting up for a night of excitement, you shall carry your KB through the hood. Plug in your headphones and loop Kansas “Carry On My Wayward Son!” You do 100 yards of each of the 6 carries and this is for 4 rounds so you amass 2400 yards. Fine to take breaks as needed. Choose a reasonable weight for your KB since the overhead carry with one arm is very challenging.
Workout F Breakdown: Jump! Jump time with Loverboy, the Stones, the Pointer Sisters, and Van Halen. Each song uses rest/pause technique again and I recommend that with these jumps you simply hit a few reps, then stop and recover, gather yourself, and go again. It’s fine if you do only 4 sets of 2 reps in these moves. Or maybe you do 8 sets of 6. It’s up to you but you should be taking longer rests toward the end of each song. We never want sloppy execution. Go for quality over quantity and really display the MOVEMENTSMITH qualities you have been developing.
Coach JZ is wishing you a fabulous holiday season. Keep me in your loop!
No MasterClasses until after the holidays. Enjoy your vacation with your family. We’ll start back up on Saturday Jan 7th and kick 2023 off right. Also, there will be some upcoming live sessions at “The Bank” on Fridays. More info to follow. Cheers!
Here’s a bonus pod with not only some gift ideas, but a present for YOU!
