Super Sets

Perform 3 sets of each superset. Rest 1 min between each SS. Complete all 3 rounds of each SS before moving on.

100r jump rope (1 set only)

5 front squat AHAP
24 lunge steps

5 ring dips
20 OH KB French presses 18/35

5 strict underhand chins
20 db curl swings 15/25

100 sit ups (1 set only)

Post weights and reps to comments.  

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This week starts a new month of a new bias in our training.  For the month of Dec, we will be focusing more directly on a shaping bias.  In other words, the focus of the workouts we do this month will be to shape and tone your muscles more specifically.  

Dec will be a month of renewal.  Your workouts will be less reliant on the clock and more focused on recovery and specificity.  This is not to say your workouts will not be as intense.  Intensity is relevant.  There is no reason these workouts shouldn't be perceived by you as being just as intense as our timed workouts.  I'm not saying we are eliminating the clock.  We aren't.  Those workouts will pop up at least weekly if not several times per week.  So you should be expecting that.    

Please be careful not to "breeze" these workouts.  These workouts are only effective if you remain focused and stay on track.  It should be your goal to finish each workout as quickly as possible with no more interruption or rest than is recommended.  

When we program rests into workouts like this two things generally begin to happen.  

1) some of you may think that rests are for the week and will attempt skip them or shorten them.  Know this: If you skip or shorten the rest periods your work load will suffer and your fitness will reflect it.  Please don't do this.  

2) as we have all become friends, chatting with those around you may begin to take priority which may take away from your workout.  I would never ask you to not talk to other citizens of our nation.  What I will ask is that you pay closer attention to how long those conversations last and pay special attention to where you are on your sets so that you can give maximum effort to your workout.  Remember this: Taking rests for longer than is recommended will also reflect poorly on your fitness level.   

Continue to give these workouts your all, and you will continue to see profound changes in your health, fitness and appearance.  I look forward to this month with you.  Hit your workouts hard this month and let's finish this great year with a BANG!  Please write to me with any questions. FitZoner@gmail.com

 

Comments

[Lemon]

75# on front squats (it's been a long time!)
Rx+ on other weights. This was intense in a different way and I liked it!

Sarah!!!!! I love that you are back with us!
Lovin the new faces, it's gonna be a great month!

[JL]

45 on the front squats
18 on OH KB French presses
15 on db curl swings 15
Fun work out.

[Dave F]

This is a great way to start the new month, I look forward to a new challange. 155 squats. RX rest. I need to be perfect on the diet for a while. Way to much pie for the holiday!!!

[Corey O]

Excited for the new workouts this month. That Dave F guy has He-Man strength. Im beginning to think he is on Steroids.

[Celesta]

75 pounds on the squats. Rx the rest. My arms are feeling it already. Good workout!

[Suzanne Martin]

trained w/Neil

[Ryan Rigby]

185 lbs on the squat. Rx'd the rest. The 20 reps on the OH KB, and BC were harder than expected. The ring dips and pull-ups were hard as expected.

[Jenn N]

75 lbs squats. Rx'd the workout. Brought 3 newbies. Lookin forward to a sore shoulder today :)

[Courtney]

95 lbs on squats
25 lbs on frenchs
25 lbs on curls
extra 150 jumpropes
Good workout today!

[Amanda cella]

55lbs. squats
18lbs. oh
15lbs. curls
it's good to be back after the long weekend I am looking forward to the months workout!

[Shay]

Front squats: 45, 75, 75
OH KB french presses: 25, 20, 20
DB curl swings: 20, 20, 15
Ring dips and underhand chins hard - need to shed lbs.

[ashley]

that was brutal! my arms have never hurt like that before.
75lb squat
real chinups
rx
Thank you Neil!

[Chaney Packer]

75# squat
rx+
fun workout. Reminded me of the old days.

[Ann]

Good workout. I came home and showered and went to put on my eyeliner and mascara and almost had to get help from my daughter. My arms wouldn't quit shaking!

[FitZoner]

Couldn't workout with the nooners because baby would allow it. She's quite demanding.

couldn't rx the squats and dropped a set of the lunges.

Rx+ on the rest of the workout.

Was so funny to see you all standing around waiting for your minute. Just seemed weird. Loved all the new and old faces. Like Lemon said..."it's going to be a great month."

[Julie Gates]

65# front squat
18# french press
20# bicep curl
Fun day with lots of variety!

[Juliann Peacock]

65 lbs. on front squat, Rx'd all the other weight. Really enjoyed this workout today. I think it's always good to mix it up a bit!

[Julie]

75,65,65 Squat (75 was too much pressure on my foot)
20 OH french press
20 db curl swings
sub 400 meter elliptical for jump rope
Great workout! It was good to switch it up alittle. I know I am really going to like these workouts, they are going to fit in with some goals I have made for myself...Neil must have read my mind.
Ashley, you are my hero with your real chinups!
Ann, your post made me laugh!

[Becs]

45 lbs squats
15 lbs tricep
20 lbs curls
Great workout! Lots of new faces!
Gonna be a fun month!

[Marcus Walton]

I feel as if I am new to this stuff, I am sore from this workout, and can't wait to be stiff tomorrow. Stoked to see the excitement in the nation about this month. I do not this the intensity was lacking tonight, there were still people including me bent over sucking for air. awesome class Meg.
RX+ 155 lbs squat 44 lbs french 30 lbs curls. strict pull-ups all sets

[danny Eriksson]

115 on the squats, 35lbs on the curls, 35 kettle swings. Fun workout, much harder than it looked on the board. I agree with marcus, going to feel this one tomorrow. Dalton your a stud, you kicked my butt once again!

[Craig C]

95, 135, 135 squats
35 kb
25 curls

My arms are on fire, but I liked this workout.

[Tara Jones]

75 lbs on the squats. RX on the rest.
LOVED this workout. I am excited to be seeing more of this.

[Alison]

45 squats
15 triceps
15 curl (should have gone higher on everything)

My favorite part of the workout was when Becky said she would cut back on the pull ups by cutting her head off for less weight.

My least favorite part of the workout was when Neil mentioned less chatting and more concentration on the workout.

[Jen B]

Beginning to notice a physical change. I enjoyed the workout. Did my best and was thorough. It felt great. My arms have been sore all day. It's funny feeling.