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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 
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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  Wednesday Food for Thought: Wellness Wednesday Quick tips to break a bad habit: 1) Identify trends and triggers 2) Structure a new routine to replace the habit 3) Value progress over perfection Warm Up: 3:00 Row + 5 Barbell Strict Press with :10 Hold on Last Rep 10 Reverse Lunges with Diagonal Stretch Strength/Skill: Strict press 5-3-2-1-1-1 WOD: 3 Rounds: 24 cal Row 18 HSPU 12 Reverse Lunges, 6/leg (125/85) *18 min Cap  HAPPY MARDI GRAS! Tuesday Food for Thought: Talk about It Tuesday What is a bad habit that you are working on fixing? Warm Up: Coach's Choice Strength/Skill: Strict Pull-up 3.3.3 x 4 Rest :10 between Reps and 3:00 between Sets, add load if able WOD: 400' Farmers Walk (70/50lb or 32/24kg) 3 Rounds: 12 Burpees 12 Deadlifts 400' Farmers Walk 3 Rounds: 12 Burpees 12 Deadlifts 400' Farmers Walk  Monday Food for Thought: Motivation Monday Serena Williams is an American professional tennis player. The Women’s Tennis Association (WTA) has ranked her world No. 1 in singles on eight occasions from 2002 to 2017. Warm Up: 400m Run + 10 Pass Throughs 10 Toe Touch Squats 10 90/90 Scorpions Strength/Skill: Overhead Squat 3-3-3-3-3 WOD: 3 k Run *20 min Cap Cool Down: Accumulate in as few sets and as little assistance as possible: 3:00 Squat 1:00 Hang  |
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