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Week 3 – The Week of Calm

 

13 – Choosing Thoughts

 

Things you need:

  • Stick
  • Blanket

Warmup

30” each:

x2 rounds

  • Jump Rope
  • Jumping Jacks
  • 3 way lunges
  • Plank walk outs
  • Down dog alt toe touch

Mobility/Movement

  • DownDog Flow

WOD

AMRAP 15’

12x each

  • Runner’s Floor Touch R
  • Floor touch jumps
  • Runner’s Floor Touch L
  • Plank knee stir R
  • Plank knee stir L

Cooldown/Correctives

  • ½ kneeling
  • Hip Flexor
    and
  • Mobility Flow

Mindfulness

The greatest weapon against stress is our ability to choose one thought over another.


 

11 – Influence the Energy

Things you need:

  • Cans
  • Stick
  • Wall

Warmup

10 → 1 of the following:

  • Squat
  • Lateral hops or stepping
  • Fwd/Lat/Bwd tap with or without hop

Mobility/Movement

  • Shoulder Can Stability Series

WOD

AMRAP 15’

14x each:

  • Bottom Squats
  • Runner’s pose R
  • Runner’s pose L
  • Wall touch jumps
  • Can fast feet taps

Cooldown/Correctives

½ kneeling:

  • Hip Flexor
    and
    Mobility Flow

Mindfulness

Don’t adapt to the energy in the room. Remain calm and choose to influence the energy in the room.


 

10 – Good Stuff

 

Things you need:

  • Space
  • Cans/weight/ chair

Warmup

Can Warm Up

  • Walk/jog
  • Lateral
  • Grapevine
  • SLS uex reach
  • SLS lex reach
  • Chest press
  • OH press

Mobility/Movement

Kettlebell / Can Flow

  • DL, Row, Clean
  • Retro lunge, OH press
  • OH hold, retro lunge into front kick

WOD

Tabata

20” work / 10” rest

X8 rounds

  • Elevated bridge
  • Deadbug
  • Plank kick thru
  • Runner’s floor touch

Cooldown/Correctives

  • Connection Breath
  • CB + Mermaid

Mindfulness

You’ll have bad times, but it’ll always wake you up to the good stuff you weren’t paying attention to. – Good Will Hunting
Challenge yourself to write 3 things you weren’t paying attention to.


 

9 – Calm Challenge

 

Things you need:

  • Chair
  • 2 cones/bottles

Warmup

  • 20x Body Tuck
  • Deep squat mobility
  • 15x Body Tuck
  • Dragon Pose R
  • 10x Body Tuck
  • Dragon Pose L

Mobility/Movement

Dynamic warm up:

  • Soldier march
  • Knee hug
  • Lunge w/OH reach
  • Lunge w/ rot
  • Inch worm

WOD

40” work / 10” rest

3X rounds

  • Squat/lunge flow
  • Speed skater (stick it)
  • Bird dog Rev Fly R
  • Bird dog Rev Fly L
  • Speed skaters (fast)

Cooldown/Correctives

  • ½ kneeling
  • Hip Flexor
    and
  • Mobility Flow

Mindfulness

Be Calm. No one can trigger your emotions without your permission. Learn to be calm and stay centered no matter what is happening outside of you.
But how do you do this?
I challenge you to write your personal mission and vision statements to help you define who you are and your purpose. Once you do this (and review it often), then your ability to center yourself around those principles will become more and more clear.