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Monday Food for Thought: Motivation Monday This week we are looking at habits around sleep. Did you know that going to bed and waking up at consistent times optimizes recovery during sleep! Warm Up: 3:00 Row + 5/5 Kipping Scap Pull-ups 10 Leg Swings 10 Cat/Cows 10 Crab Extensions Strength/Skill: 3 attempts to accumulate Max Reps of: A. Toes to Bar Rest 3:00 between Sets B. Ring Dips Rest 3:00 between Sets WOD: 2k Row *11 min Cap Cool Down: Accumulate in as few sets and with as little assistance as possible: 2:00 Dead Hang 5:00 Bottom of the Squat  Saturday Food for Thought: Icebreaker Saturday What is something you are currently working on following through to completion? Warm Up: 400m Jog + 5/5 Scap Pull-ups/Kipping Swings 10 Band Assisted Scap Push-ups 10 Toe Touch Squats WOD: 3 Rounds for Time: 800m Run 30 Pull-ups 40 Push-ups 50 Air Squats *35 min Cap  Friday Food for Thought: Eye on the Prize Friday "You have to be able to accept failure to get better. - —LeBron James What connection can you make to this and follow through? LeBron James is an American basketball player with the Los Angeles Lakers. James is the only player in NBA history to have won NBA championships with three franchises as Finals MVP. Warm Up: 3:00 Easy Row + 10 Banded Good Mornings 10 Banded Side Steps 5 Yoga Push-ups with Head Through Strength/Skill: Hang Power Snatch Technique Work WOD: Lane 5 Rounds for Max Reps: UB Hang Power Snatch (135/95) Max HSPU Rest :15-:20 between Exercises and 4:00 between Sets  Thursday Food for Thought: This or That Thursday Which do you value more progress or perfection? Warm Up: 400m Run + 10 Leg Swings 10 Cat/Cows 10 Reverse Lunge with Diagonal Stretch Strength/Skill: Single Arm Dumbbell Row 8-10/arm x 4 WOD: 150' Single DB OH Lunge 50 TTB 30 Box Jump Over 30/24 *10 min Cap  Wednesday Food for Thought: Wellness Wednesday Time inconsistency gets in the way of follow through. This refers to the tendency of the human brain to value immediate rewards more highly than future rewards. Warm Up: 6 Rounds of Tabata Jump Rope + 10 Toe Touch Squats 10 Yoga Push-ups with Head Through at Top Strength/Skill: Squat Clean + Front Squat + Push Jerk (1+2+1) x 4 (building) WOD: 10 Rounds: 30 Double Unders 10 Front Squat (115/75) 5 Shoulder to OH  Tuesday Food for Thought: Talk about It Tuesday What is something that gets in your way of following through on your health goals? Warm Up: 400m Jog + 10 Banded Good Mornings 10 Banded Side Steps 10 Leg Swings Strength/Skill: McGill Big 3 WOD: Deadlift 1-1-1-1-1-1-1  Monday Food for Thought: Motivation Monday "Skill is only developed by hours and hours of work." -Usain Bolt, Gold Medal Olympic Sprinter Usain Bolt is a Jamaican former sprinter, widely considered to be the greatest sprinter of all time. He is a world record holder in the 100 meters, 200 meters and 4 × 100 meters relay. Warm Up: 3:00 Row + 10 Narrowing Stance Air Squats 10 Pass Throughs 10 Scap Pull-ups Strength/Skill: Strict Pull-up 2.2.2 x 5 Rest :10/3:00 between Sets WOD: 42-30-18 Row cal Pistol *16 min Cap Cool Down: Accumulate in as few sets and as little assistance as possible: 1:30 Dead Hang and 4:00 Squat  Saturday Food for Thought Icebreaker Saturday What is a replacement action/routine that you could take to fix a bad habit? Warm Up: 3:00 Row + 10 Straddle Stance Inchworms + Ido Portal Scap Routine Strength/Skill: Snatch Grip Deadlift + Snatch Pull + Power Snatch (1+1+2) x 5 WOD: Ingrid 10 Rounds: 3 Power Snatches (135/95) 3 Burpees over the Bar  Friday Food for Thought: Eye on the Prize Friday Muhammad Ali's birth name was Cassius Marcellus Clay, Jr. He was born in Louisville, Kentucky on January 17, 1942. He was an American boxer and social activist who was the first fighter to win the world heavyweight championship on three separate occasions. Warm Up: Tabata Double Unders + 5/5 Scap Pull-ups/Kipping Swings 5/5 Wall Squats Strenth/Skill: Front Squat from Rack 2-2-2-2-2\ WOD: 15.3 14 min AMRAP: 7 Ring Muscle Ups 50 Wall Balls (20/14) 100 Double Unders  Thursday Food for Thought: This or That Thursday What's your bad habit breaking style: cold turkey or weaning off/replacement? Warm Up: 400m Jog + 10 Banded Good Mornings 10 Banded Side Steps 10 Leg Swings WOD: Power Clean 5-3-3-1-1-1 Post WOD: 10 min AMRAP: L-sit  |
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