Ok guys, we have 8 weeks until Christmas! I'm going to kick things up a notch in the programming, because I know you all like to work hard around the holidays. This is how it's going to work until January:
Mondays and Fridays= high intensity intervals
Tuesdays and Thursdays= Hardstyle kettlebells and bodyweight
Wednesdays and Saturdays= endurance/ stamina (longer workouts with minimal rest)
So this means that Tuesdays and Thursdays are barefoot days again! YAY! Wear your tennis shoes on all other days- running will most likely happen on Wednesdays and Saturdays, but you may see some on Mondays and Fridays, too, so be prepared!
And coming in January... 8 weeks of SEAL training! This seemed to be a great way to kick of the year this year, so we'll be doing again to start 2017.
Monday
This will be an assessment!
Baseline
1 Round
Bear Crawl
SL March
Inv Toe touch
Hip openers
Hip closers
3 Rounds
10 Hip Bridges
10 Bear Squats
10 Plank Shoulder Taps
10 Ball Slams
20 Jumping Jacks
Work Capacity
Tabata*
Pushups (modify by elevating on a box- no knees!)
DU/ Battling Jumprope
KB Swings
Air Squats (butt to wall ball!)
Situps
*20 seconds of work: 10 seconds of rest x 8 rounds. Perform all 8 rounds of the first exercise, then rest exactly 1 minute before moving to the next. Your score for each exercise will be your lowest number of reps performed on any of the 8 rounds. For example, if your numbers for pushups are: 14, 14, 12, 11, 11, 11, 10, 12 then your final score for pushups is 10 (your lowest performing round).
Durability
Couch Stretch
Figure 4 Stretch