Holliday is over, dirt to be moved. What’s eaten and not tracked is gone… It’s history. Leave it there and push forward this week. Accept nothing less from yourself.
of course all sessions in class will begin with a detailed warm up as should you're sessions for those following elsewhere.
The things that truly make this stuff even more effective is
-Intention towards your training, reps, etc..
-Hydraton. It matters, be hydrated..
-Sleep. Don’t argue or make excuses to justify whatever it is you get sleep wise. Just aim to make it a tad better.
-Fuel. Food. You know, our bodies required fuel source for optimal recovery. Don’t eat like a wimp and train like a savage. Fuel your life - Fuel your training.
-Walking. Get out and do 1-2 10min walks per day. Everything from hormones to recovery and even fat loss will thank me.. Seriously..
Prep 3 Rounds
-1/2 Single Arm Kneeling KB Press x5/5 (press down knee side)
-Prying Goblet Squat x5
-Single Leg Glute Bridge x5 w/ 2-4sec squeeze on each rep
Meat and Potatoes - 4 Rounds
-Goblet Squat: find a load that’s challenging for 15reps.. Or 35% of your BW (round to closest bell size) and do the following: 8 reps - Rest 30sec - Repeat 3 total times (x6 - 30sec - x6, 30sec - x6, set complete/round complete)
-Dbl KB Press: follow the same as above on goblet squats
*rest a min or so between the exercises and rounds. Pick loads appropriately, it should be lighter than you think in this style of training.
Trunk Work - 3 Rounds
-Deadbug Homebase Hold x1min
-Lateral Leopard Crawl w/ KB Pull through x5yds each side
Prep - 3 Rounds
-Side Kick Throughs x5 each side
-Sidelying Glute Raises x10 each side
The Fundamental Lung Work - 4 Rounds
Do this as a superset - Rest 2min after each round
-Push Up x10 or Plank Hold x15-20sec
-KB Swing 2H x20
-Ski Erg or Row x300m
*Nowhere in here did I mention DESTROY yourself or go ALL OUT. I want you to push this at about 85% of your perceived capacity for the day. That means holding it together and making each round look similar. Not a prototypical Crossfit class we all naturally think of. Prototypical, not all crossfits.. Calm down…
Trunk Work In Motion - 3 Rounds
-DBL KB Rack Walk 3x1min on 1min off
Prep - 3 Rounds
-Single Leg DL Groove That Pattern x10 each side
-Hip Airplane x5 each side. Give it your all folks, don’t skip this move
-Leopard Crawl x5yd forward and backwards slowly
Picking Up Boulders & Building Boulders Together - 4 Rounds
-Traveling DL x5 and GO HEAVY, KEEP TIGHT, LATS, GLAG!!!
-1/2 Kneeling Filly Press: This means rack a kb over the up knee side and press a kb on the down knee side. Slow tempo here 3 sec lowering.
x8 each side
-Band Face Pull x20. Slow eccentrics here as well
Vanity Accessory Work - 3 Rounds
-DB Zottman Curl x10
-KB Side Raise x10
-Band Tricep Pressfdown x20-30
-Plate Arm Farm Carry x30sec
-Standing Calf Raises x20
Prep - 5 Rounds
-Tgu x1 each side
-KB Swing x10
It’s Friday.. Some call this FYF - 8 Rounds
-Prowler Sprint x40yds: Rest 90sec at the very least. 2-2:30min is acceptable and okay.
Decompress and Chill Out - 10min
This is the time to ask a question about a stretch that may be appropriate for you if you're in class.
Obvious options are
-Light Walking or Marching or Rocking or Rolling Patterns
-90/90 hip work or just sit in Childs pose even and breathe…..
9am Mobility Class at HQ with Coach Greg
10am KB Skills Class at HQ with Master Level Coach Marc