After a chill week of easy cardio, it’s time to get back into a more regimented strength cycle. Given the cooler temperatures causing us to want to stay indoors and hibernate, and our natural inclination to eat and drink everything in sight with family and friends for the holidays, we are going to try to buffer the average 2-5 pound winter weight gain with what I’m calling the Holiday Damage Control cycle.
In broad strokes it looks like this: Monday/Wednesday/Friday – barbell lifts (Squat/Bench/Deadlift and Press, respectively) followed by shorter metcons or a barbell complex; Tuesday/Thursday – longer metcon circuits, one heavy, one lighter; Saturday – team/partner workouts. We are going to be working in higher rep ranges on the lifts (8-10). For Level 2 and higher, the lifts will be E3MOM format, and you will superset the lift with a bodyweight drill, so you will be required to manage your time efficiently. Level 0 and 1 will have two circuits of 3 sets during the time that the higher levels are lifting.
The short metcons will be timed intervals of 2-3 exercises where your goal is as many quality reps as possible. There will be some unfamiliar movements making an appearance. Pay attention to your coach’s instruction and watch the videos we post for clarity. The longer workouts will involve running at times, so please bring appropriate clothing to stay warm (we will not run outside on days when the temperature is below 35 degrees).
We will follow this program for 4 weeks (the last week of Thanksgiving is a deload) and then repeat it again in December.
Dynamic Athletic Movement
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
20 Minutes total
Warmup your back squat: 5 reps each – empty bar, 35%, 45%, 55%
45-60 Samson stretch on each side
at 6:00 on the clock,
12 minutes E3MOM (4 sets – 6:00, 9:00, 12:00, 15:00)
8 Back Squats at 65%
40 yd Bear Crawl
8 Double Kettlebell Squats
8 Jump Squats
12/12 Side Plank Hip Lifts
8/8 Russian Step Ups (one kb – hold on same side as the leg on the box)
12 Butterfly Situps
30 Sec Reverse Table
6 rounds (9 minutes total)
30 seconds work/15 seconds rest, alternate between exercises
Mountain Climber Push-ups
First interval is swings, then rest, then second interval is mountain climber push-ups, rest, and back to swings, etc. for 6 rounds total.
For the swings, pick a weight that you can swing for 20 good reps.
The mountain climber push-up is executed like this: in plank position perform 2 mountain climbers, then 1 push-up–as you fatigue, add more mountain climbers (4,6,8) to cut down on push-ups but don’t come out of a good plank for the entire 30 seconds. Make sure you don’t flex your low back as your bring your knee forward. If you normally need a box to do full range of motion push-ups then use one for this exercise as well.
40 yd Farmer Walk
30 Second Downdog Hold