3X Members Area
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.
16 – Mobility Flow
Things you need:
- Space
Mindfulness
The more we value things outside of our control, the less control we have.
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:
- How i react to people and situations
- What I eat
- How i treat my body
- How i treat myself
- Who i spend my time with
- What i do in my spare time
- When i sleep
- 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.