Things you need:

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 long sitting into side plank lift
• Turkish GU 1-2 curl up
• Turkish GU 3-4 bridge
• Dead bug

Cooldown/Correctives

• TS Foam Rolling
• Breath control

Mindset

“Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.” – Oprah Winfrey

Things you need:

• Weights
• Towel

Warmup

Mash Up 30” each

• Squat + FWD raise
• Heel grab R + LAT Raise
• Heel grab L + REV Raise

Mobility/Movement

• Hollow Hold → Get up → Handstand
  (floor or sitting)

WOD

1’ / x 3 Rounds each

• Towel Face Pulls
• Plank knee slides
• Retro lunges, OH press into standing w/ knee strike
• Goblet Heart Beat

Cooldown/Correctives

• Dead bug TUT
• Wall handstands
  • 1’ total hold

Mindset

In the face of challenge: LEARN SOMETHING.

“The more you learn, the more you earn.” ― Warren Buffett

Mindset

In the face of challenge: If the plan doesn’t work, change the plan. But never the goal.

Things you need:

• Warmup
• Kneeling and supine PVC

Mobility/Movement

Shoulder stability series – free weight

• 15” Uex WB + Seated Double Dead bug
• x4 rounds

WOD

1’Work

30” jump rope

• Lateral lunge R
• 4pt Plank (op kick thrus)
• Lateral lunge L
• Thrusters
• Burpee

Cooldown/Correctives

• Supine Static Stretching

Mindset

Zig Ziglar said: “People say that motivation doesn’t last. Neither do showers. So that is why we recommend them daily.”
So in the face of challenge, be consistent. Rely on a motivational practice (such as these WODs).

Things you need:

• Bag/towel
• Weights

Warmup

Can Warm Up

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

Mobility/Movement

• Hollow Hold → Get up → Handstand (floor or sitting) 2×1’
• Dragon Pose + TS rot

WOD

Kettlebell Simulation

50” on / 10” off

x3

• KB swing
• SA row R
• KB DL
• SA row L
• Goblet squat

Cooldown/Correctives

• Deadbug TUT
• Wall handstands: 1’ total hold

Mindset

What challenges you, changes you.