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Prescription for a Great Life – Tip 5

01 Nov Posted by in Kick Ass Results | Comments

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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

Context: Practice

Mobility: Hip

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*

Performance: 55/70lbs
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

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