Congratulations Friends! We’ve made it to the final week of the 3rd and final month of the Endurance Block. Fittingly, it’s one of our 2 longest (3 months) blocks, along with Strength. Up next is Agility and that will feature exciting movementsmith microworkouts in your gym. But for now, it’s time to finish up Endurance with a classic deloading week.
After the last couple of weeks which have had some really creative and challenging workouts, this week we need to just have a nice, smooth cruise through Thanksgiving week. That will be the theme for our sessions, and it’s a great opportunity for reflection and gratitude.
Many of you will be traveling, as well as having guests and doing lots of cooking. It can be a busy, and even stressful time, but these sessions can fit well into the season. See if you can get two of each in this week.
Week of 2023-11-20 (week 4 of month 3: Endurance Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A | Just maintain an attitude of all-day readiness. | 1 minute each of air squats and pushups every hour for 12 hours. | Double or triple up for any hour(s) that you have to miss. | Wear clothing that allows freedom of mobility. |
| B | Take your KB with you to work and everywhere else you go. | 1000 Swings fit into as many breaks in your day as you need to get it done. | Keep a log of reps so you don’t forget your total. | Use luggage if you are traveling. |
| C | Select any mode of cardio. | Accumulate 3 hours of easy Zone 1 effort over the course of a day. | You can mix modes or just do all easy walking. | Get outside with friends and family. |
Workout A Breakdown: 12 Hour Day. This is a fun one and requires no equipment. You’ll be amazed at how great a workout it is doing 2 minutes an hour for 12 straight hours. But if you are in a meeting, or on a plane…there are no frigging excuses. You owe yourself the makeup minutes because at the end of the day there must be 24 minutes of exercise accumulated. Invite anyone around you to join in. If they chastise you, shame them.
Workout B Breakdown: Swingtown. This was a fantastic Steve Miller Band song and I highly recommend it. Spend the day with your kettlebell and every chance you get, bang out some swings. You owe yourself 1000 reps by the end of the day. Luggage or gym bags work just as well. Heavy duty shopping bags full of groceries for the food bank are good. Hell, sacks of dogshit always work. No do is no option. We are not weak, lazy liars who don’t find the way to win.
Workout C Breakdown: One and Only Z1. Zone One. Your easy and lowest gear. 3 hours total any way you can slice and dice it. You may not even break much of a sweat. Get on the move multiple times per day. Expand your mind that being an athletic BEAST of a human does not always mean officially dressing out for an exhaustive workout. Moving often and confidently is so good for your health. Drag your peeps along. Spread the love and make the joy of movement contagious.
MasterClass meeting Monday 2023-11-20 at 3:00pm MST. We’ll be talking about shopping deals for training equipment, among other things.
I commend and admire you. The world is a better place because of your positive, fun-loving, goal-oriented, and success-driven attitude.