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Week 4 – The Week of Control

 

18 – Self Control

 

Things you need:

  • Rolled towel

Warmup

3×25” of the following:

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

Mobility/Movement

  • Full Turkish GU

WOD

1-10-1

  • Dead bug
  • Angels & Devil
  • Plank blast off
  • Bridging

Cooldown/Correctives

  • Sciatic nerve flossing
  • Uex nerve flossing
  • TS mobility with rotation/thread needle

Mindfulness

Self control is strength.

Calmness is mastery.

You have to get to a point where your mood doesn’t shift based on the insignificant actions of someone else.

Don’t allow anyone to control the directions in your life.

Don’t allow your emotions to overpower your intelligence.


 

17 – Chief Elements

 

Things you need:

  • 2 cans/weights
  • Rolled towel

Warmup

Can Warm Up

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

Mobility/Movement

Top 1/2 Turkish GU

  • Floor shoulder stability series

WOD

40” Work / 10” Rest

X 3 rounds

  • Squat lunge flow
  • SLS floor touch halo R
  • SLS floor touch halo L
  • Burpee or Floor touch jump
  • Fast feet

Cooldown/Correctives

  • TS Foam Rolling
  • Breath control

Mindfulness

Self control is the chief element in Self-Respect.
Self-respect is the chief element in Courage.


 

15 – Things You Can Control

 

Things you need:

  • Light weights
  • Wall
  • Stick

Warmup

2×30” each:

  • Jog / march
  • Dragon march
  • High knees
  • Butt kicks
  • PVC footwork

Mobility/Movement

  • ½ Turkish GU
  • Shoulder Stability series

WOD

AMRAP 15’

X 11 each

  • Squat hold Heart Beats
  • Lunge hold face pulls
  • Plank wall lex walks
  • Star Jacks

Cooldown/Correctives

  • Dragon Pose
    • Break up variation
  • Quadruped
    • Trunk twist
  • Kick stand Tripod
    • Trunk twist
    • “The Cara”

Mindfulness

Things I can CONTROL:

  1. How i react to people and situations
  2. What I eat
  3. How i treat my body
  4. How i treat myself
  5. Who i spend my time with
  6. What i do in my spare time
  7. When i sleep
  8. My thoughts

 

14 – Taking Control

Things you need:

  • Stick
  • Towel roll

Warmup

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

Mobility/Movement

  • Nerve glide Uex
  • Neck rolling

WOD

5×12 each

  • Single leg sitting SLR
  • Cross leg into side plank lift
  • Turkish GU 1-2 curl up
  • Turkish GU 3-4 bridge
  • Turkish GU 4-5 kick thru/back

Cooldown/Correctives

  • TS Foam Rolling
  • Breath control

Mindfulness

Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.