Week 3 of month 2 of the Agility Block…oh yea! It’s time for intensification and a little KPI testing. We’ve got three new workouts this week and the goal is to hit each one twice if at all possible. Each session addresses your athleticism and fitness a bit differently. You’ll probably have one that is your fave. Ping me in the T2 Forum and let me know which session you liked best.
Week of 2023-01-16 (week 3 of month 2: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A
X1 | Tubing
Chest Press from Lunge Position 50 L foot forward 50 R foot forward | KB
Swing Pyramid 5-10-15-20-15-10-5 Rest as needed | Sandbag
Thruster Ladder 12-10-8-6-4-2 | Goal is best
time for entire workout with good form! |
| B
X1 | MB
Deep Sit OHP 5 minutes | MB
Situp 5 minutes | MB
Jump Slams 5 minutes | AMRAPS in
time limits! |
| C
X2 | Easy Walk
10 minutes | Easy Jog
20 minutes Record HR | Easy Ride
20 minutes | How LOW
can you go? |
Workout A Breakdown: This is a fitcomp. It’s all about beating it (not quite like the Michael Jackson song). Beat your own record in this session the second time you do it. Beat everybody else in the process. Obviously you time the workout from start to finish and you post your result with sass talk in the T2 Forum. Use strong loads and good form.
Workout B Breakdown: Here’s another competition. As you know oh so well, AMRAP’s are “as many reps as possible. You get 5 minutes in each station. Tally and total your reps. When you report in the Forum, give your score for each section as well as our total rep count.
Workout C Breakdown: You would not think that going easy, low, and slow could be a contest, but it is! Your heart rate is the target during the jog. How low can your heart rate be while you are still using running mechanics and not walking? It’s the super slow jog. The more aerobically fit you are, the lower that heart rate will be. Post your average HR from the 20’ jog in the Forum.
In the MasterClasses, we’ve been hitting lower extremity patterns a lot. This week we will give a little more attention to the trunk and upper body, with specific attention to rotation. Hope to see you there.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and
Refining Movement | SATURDAY
9:00am-10:00am MST | Join the MasterClass |
I hope you enjoy these brief and fun tests. It’s good to mix it up occasionally and this is definitely that. To quote the Beatles, “Shake it Up, Baby!”