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Prescription for a Great Life – Tip 4

29 Oct Posted by in Kick Ass Results | Comments

4. Get out in Nature at Least Once a Week

Breathing fresh air in nature is known to be therapeutic to the soul. Rock climbing, hiking, camping, skiing or surfing are all great options.

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up a challenging (70-80% in this case) deadlift with a 1-3 inch deficit (standing on boards or plates). Alternatively, do 3 touch and go reps with a deficit each minute on the minute for 6 minutes (50-60%)

Metabolic Conditioning: “The Conga Trio”

For time – 5 rounds
Teams of 3, conga line style (move through single file, don’t move on until your teammate finishes the movement ahead of you)
5 ‘heavy’ deadlift
30 Double Unders
20 sit-ups
15 wall ball

RX: 175/275lbs, 14/20lbs
Z3: 135/175lbs, 10/14lbs
Z2: 85/115lbs, 8/10lbs
Z1: scale as needed

Scaling Guide: 14 – 20 minutes, about 3 minutes per round.

Optional ‘Cash Out’: 5 rounds of “Cindy”

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