Primary Training Session
Get Moving || Warm-Up
Complete 5 minutes of stationary bike or rowing
then….
Two sets of:
90 Second Run/Bike/Row
60 Plank Hold from Push-Up Position
5 Divebomber Push-Ups
5-10 Scap Retractions on Pull Up Bar
3-4 Strict Pull Ups
A.
Five sets of:
Bench Press x 1 rep @ 85%
Rest 2 minutes
B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
*Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time to the blog, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
C.
Three sets of:
Incline Dumbbell Bench Press x 10-12 reps
Rest as needed
Chest Supported Kettlebell Rows x 10-12 reps
immediately followed by…
30-45 second Bat Wing Hold
Rest as needed
Athlete Notes:
It’s our annual 12 days of Thankfulness workout today. Grab some friends and family, hit a fun workout, then be thankful that all the fitness you work on year round allows you to call things like this “fun” :).
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
Complete at 75-80% of Max Heart Rate:
40-45 Minute Jog
Bike Erg/Row Option
Complete 40 minutes of nonstop cardio performed at 75% of your Max Heart rate.
This can be running, rowing, biking, skiing, or a combination of them.
Additional Work
Complete for max distance in 4 minutes:
*Sandbag Carry (Hug Hold) (150-200/100-150lbs)
Every 30 seconds you must drop the bag and pick it back up.
(Previously tested on Week 1,Oct 19th
Followed by…
Six Sets of:
Double Overhand Barbell Hold (No Hookgrip) x 60 seconds
Rest 60 seconds