3X Members Area
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.
12 – Mobility Flow Day
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.