Tuesday April 21, 2020

Happy Birthday Belinda!




3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run

“Oxygen” (No Equipment)

3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run


*All bodyweight movements today in this longer 3-round workout
*We expect this piece to take around 30-36 minutes to complete
*The strict pull-ups will be the most muscularly demanding of all the movements
*Let’s choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes
*This works out to right around 8 reps on the minute
*If you have an AbMat available, let’s use it
*If you don’t have an AbMat, you can anchor your feet with dumbbells or underneath an object like your couch
*Reduce Reps
*Max Reps in 3 Minutes (Max of 25 Reps)
*Banded Strict Pull-ups
*Ring Rows
*Odd Object Rows
*Accumulate 2 Minute Front Plank
*500 Meter Row
*1,000 Meter Bike Erg
*400 Meter Ski Erg
*25/18 Calorie Assault or Echo Bike
*40/28 Calorie Schwinn Bike
*30 x 10 Meter Shuttle Runs
*800 Meter Row
*2,000 Meter Bike Erg
*800 Meter Ski Erg
*50/35 Calorie Assault or Echo Bike
*80/56 Calorie Schwinn Bike
*60 x 10 Meter Shuttle Runs
*Let’s focus on the placement of our feet today
*In the strict pull-up, we want our feet tight together and slightly in front of the pull-up bar
*This allows us to stay in a solid hollow position throughout the full range of motion
*The run is the opposite of the strict pull-up
*Instead of the feet being in front of the body, we always want the feet to make contact right underneath us
*When the feet land in front of the body, we “put the brakes on”
*When the feet land right underneath the body, we operate more like a wheel on a bicycle
*Without constantly tapping the brakes, you can move forward more efficiently
*The movements that surround the runs are more challenging on our strength and muscular stamina than on breathing
*This is a good incentive to get slightly outside your comfort zone on the runs
*Break up the strict pull-ups early and often
*With 75 reps total, the best break-up strategy is the one that keeps you moving
*Even quick sets of 1-3 are acceptable here


Easy Jog:
400 Meters

3 Rounds:
30 Seconds Knuckle Drags Video
30 Second Hollow Hold Video
30 Second Active Samson Video

Body Armor

Alternating Tabata:

Banded Pull Aparts

Hollow Rocks


*Today’s Body Armor piece will alternate between an upper back and midline movement
*Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest
*You’ll alternate between movements until 8 rounds are completed at both
*The flow of the workout goes:
8 Rounds:
20 Seconds Banded Pull Aparts
10 Seconds Rest
20 Seconds Hollow Rocks
10 Seconds Rest
*Choose a band tension that allow you to move for all 20 seconds
*If the hollow rocks are too challenging – complete hollow holds


Banded Pull Aparts: Video

Hollow Rocks: Video



“One of the most difficult things to give away is kindness. It usually comes back to you.”


Science has shown us that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.

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