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