Happy New Year! Challenge underway
We’re excited to challenge our athletes this month both in the gym and the mountains! Click this link to learn more about how to compete and you could win a male/female Arc’teryx Proton jacket. The challenge focuses on the complementary aspect of gym training and uphill skiing/splitboarding.
A new year can mean a lot of new hopes for setting, achieving, and reaching goals that you set. Anyone can set them, but HOW will you reach them? WHO will support you? Often times these resolutions/goals become a shameful past thought a few weeks or days ☹ within the first month of the year because of a handful of any reasons. Whatever goals you may set or not set, continue to reminder yourself that each action you take adds up towards the future you’re creating for yourself and those closest to you.
You may have heard of S.M.A.R.T. goals before, but in case you haven’t, here’s a refresher –
- S – specific: goals need details built into them or they’ll get swallowed up in a vague blackhole
- M – measurable: quantifiable goals can give you a real noticeable difference with a before and after metric
- A – attainable: c’mon, make it reasonable. Big dreams are achieved by little continuous steps towards a desired future
- R – relevant: does the goal correlate and correspond to what’s important to you?
- T – timely: Give your goal a start and end point. A year can seem daunting with the work built into it. Try setting a shorter timeline. Three months may be a better option. Achieve the goal, then reassess the situation.
I’ll help you by giving you a fitness goal that’s commonly used in assessing stamina in military forces. Do these two, one minutes tests right now, then test yourself again in 2 months.
Set a timer for 60 seconds then do as many push ups as you can with strict form. Record number of repetitions and date it. Use a sticky note, I don’t care how you record it. Do the same 60 second test for sit ups. Perform the sit up with your arms across your chest or behind your head to support your neck.
This workout will be mostly bodyweight (BW), but you can add a vest or dumbbell to increase difficult on the pull ups. The warm up starts with a BW row to get your back prepped for pull ups. You can carefully set up a bar in a squat rack to do these facing the ceiling by pulling your body up to the bar.
The first 4 rounds target your lats and shoulder blades, which are key for upper body stability. A burpee pull up is a dynamic pull up that allows you to connect your jump with your pull up, forcing your to transfer your power from you lower to upper body. This has transfer to athletic performance.
The next 6 rounds challenge your dynamic strength with weighted (dumbbells, sandbag, kettlbells) walking lunges. Do 5 lateral bounds each way after the lunges.
You’ll finish up with 6 rounds to push your work capacity. Pick a dumbbell weight based on your weaker movement, either the renegade row or push press. The 30 seconds at the end of each round will allow you to catch a few breaths and go into the next round with another push.
Spend 5 minutes cool down by foam rolling and stretching your specific tight/needy muscles. Great work!
- 3 rounds
- 6 inverted or TRX rows
- 8ea side lunge
- 8 push ups with T reach
- 10 jump squats
- 6 plank walk ups
- 5 burpee pull ups
- 15 band pull aparts
- Sphynx stretch
- Groin stretch
- 12 weighted walking lunges
- 10 lateral bounds
- Lat stretch
6 Rounds for Time
- 8 Renegade rows
- 6 TJT
- 10 Jingle Jangle
- 8 dumbbell push press
- 12 V ups
- 30 sec rest
- 5 min – foam roll, stretch