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5. Embark on an Adventure at Least Once a Year
Does adventure to you mean doing something relaxing and fun, or something scary and challenging?
Choose your own adventure, but definitely choose adventure!
Workout of the Day
Skill Practice Warm Up: coaches choice, fun game
Strength: 5×3 Front Box Squat – 3 of 15, same weight across, approximately 40-50% of max Front Squat
Super Set: 5×5 weighted strict pull up – or progression, “across,” scale to the same challenge
Metabolic Conditioning: “Classic Street Fighter”
For time – 5 rounds
12 ‘heavy’ American kettlebell swings
40 double unders*
Athletic: 35/55lbs, 20 attempts
Health: 20/35lbs, 60 singles
Scale as needed
Scaling Guide: 4 – 10 minutes.
Scale up – 60/88lb kb respectively (alternatively, ladies can use 70lbs for 8 reps if no 60s are available) & 50 double unders per round.
Optional ‘Cash Out’: 100m dumbbell farmer carry, 10 burpees, 3 rounds