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Week 11 – The Week of Anticipation

53 – The Impossible

 

Things you need:

  • Chair / step

Warmup

  • Uex and Lex PVC Warm Up (in ½ kneeling or lunge)

Mobility/Movement

  • Nerve glide Uex
  • Neck rolling

WOD

15’ AMRAP

x10 each

  • Sit to stand (single leg eccentric option)
  • Step Up R/heel grab
  • Step Up L/heel grab
  • Windmill
  • Parkour jumps

Cooldown/Correctives

  • Dead bug TUT
  • Static stretching

Mindset

It isn’t impossible. You just haven’t done it before.


 

51 – Made for This!

 

Things you need:

  • Stick
  • Optional weights

Warmup

  • Kneeling and supine PVC

Mobility/Movement

  • Mermaid Flow / Lifts

WOD

1-10-1

  • Squat jumps
  • Angels & Devil Face pulls
  • Plank tuck jumps/walks
  • Lunge floor touch

Cooldown/Correctives

  • Static Supine Stretching

Mindset

Your body was made to do this.

You were made to run and jump and squat and swing and lift and drop and bend and roll.

Your lungs want to breathe; your heart wants to pump.

This is completely natural, and you were born to do it.

You were not born to sit.

Be thankful for the miracle of your body and let it do what it was made for.


 

50 – Control

 

Things you need:

  • Stick
  • Rolled towel
  • Weights optional

Warmup

  • PVC Uex / Lex
  • Big bear / Little bear flow

Mobility/Movement

Turkish Get Up Ladder

  • 1→ 2, 1→ 3, etc.

WOD

50” on / 10” off

x3

  • Mermaid lift R
  • Bridge R
  • KB DL
  • Mermaid lift L
  • Bridge L
  • KB Squat

Cooldown/Correctives

  • TS Towel Mobility Series (vert/horz)

Mindset

Your workouts and your life are as hard or as easy as you make them.

YOU ARE IN CONTROL.

YOU HAVE THE POWER.


 

49 – Positive Thoughts

 

Things you need:

  • Weights

Warmup

Mash Up 30” each
2x

  • Squat + FWD raise
  • Heel grab R + LAT Raise
  • Heel grab L + REV Raise

Mobility/Movement

Turkish Get Up Ladder

  • 1→ 2, 1→ 3, etc.

WOD

Kettlebell Simulation

50” on / 10” off

x3

  • KB swing
  • SA push up R
  • KB DL
  • SA push up L
  • Goblet squat
  • 4pt plank

Cooldown/Correctives

  • TS Rotational stretching

Mindset

Positive results come from positive thoughts.

Remember positive refers to the direction you are going.

There are choices that move you mathematically in the positive direction (+) and choices that move you in the negative direction (-).