3X Members Area
Week 12 – The Week of Accomplishment
58 – Processing the Big Accomplishment
Things you need:
- Stick
- Weights
Warmup
30” each:
x2 rounds
- Jog / walk
- Dragon march
- High knees/ march
- Butt kicks
- PVC UEX/footwork
Mobility/Movement
Dynamic warm up:
x20 each
- Soldier march
- Knee hug
- Lunge w/OH reach
- Lunge w/ rot
- Inch worm
WOD
40” work / 5” rest
x2 rounds
- Bottom Squats
- Runner’s pose R
- Runner’s pose L
- Single leg heel grab R
- Single leg heel grab L
Cooldown/Correctives
- Connection Breath
- CB + Dead bug Progression
Mindset
“Every big accomplishment is made up of many little accomplishments.”
“Trust the process :-)”
The process is where you learn.
The process is where you grow.
The process is where you develop character and find out who you are.
It is the only path to your goals.
The process is the point.
57 – Decision to Try
Things you need:
- Chair
Mindset
“Every great accomplishment starts with the decision to try.”
56 – Time
Things you need:
- PVC
- Optional wall
- Optional weights
Warmup
- PVC LEX Work
- PVC Uex – Slow/fast/hold
Mobility/Movement
- Ankle DF Dragon
- Hip ER Dragon
WOD
AMRAP 20’
10x each
- Tight plank w/ wall walk
- Retro lunge
- Book floor touch jumps
- Push ups
Cooldown/Correctives
- CB + Dead bug Progression
Mindset
“Never give up on a dream because it will take a long time to accomplish it. Time will pass anyway.”
55 – Greater Feeling
Things you need:
- Weights
Warmup
2×60” each Floor Series:
- Bridging
- SLR R
- SLR L
- Bicycles
- Reverse Dead bug
Mobility/Movement
Ground Game
- Mermaid: pose, lifts, twist, reach
- Angels & Devils
WOD
Tabata
20” work / 10” rest
X8 rounds
- Squats
- Plank
- FWD 2ft jump/Retro run
- Dead bug
Cooldown/Correctives
- Connection Breath
- CB + Mermaid
Mindset
“The strength of your feeling of accomplishment is proportional to the size of the challenge.”
54 – Next Leap
https://youtu.be/jaka3-i11ww?rel=0
Things you need:
- Weights
Warmup
30” each:
x2 rounds
- Jump Rope
- Jumping Jacks
- High knees
- Butt kicks
- Plank walk outs
- Down dog alt toe touch
Mobility/Movement
Mermaid
- Pose, rotations, lifts, forward fold
WOD
AMRAP 15’
x8 Each
- SLS L Book Halo floor touches
- SLS R Book Halo floor touches
- Lunge PNF lifts R
- Lunge PNF lifts L
- Bottom squats
Cooldown/Correctives
- Canned Shoulder Stability Series
Mindset
“A great accomplishment shouldn’t be the end of the road, but just the starting point of the next leap forward.”