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58 – Processing the Big Accomplishment

Jun 11, 2020 | 3X Members, Unlimited Members, Week 12

 

Things you need:

  • Stick
  • Weights

Warmup

30” each:

x2 rounds

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

Mobility/Movement

Dynamic warm up:

x20 each

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

WOD

40” work / 5” rest

x2 rounds

  • Bottom Squats
  • Runner’s pose R
  • Runner’s pose L
  • Single leg heel grab R
  • Single leg heel grab L

Cooldown/Correctives

  • Connection Breath
  • CB + Dead bug Progression

Mindset

“Every big accomplishment is made up of many little accomplishments.”
“Trust the process :-)”
The process is where you learn.
The process is where you grow.
The process is where you develop character and find out who you are.
It is the only path to your goals.
The process is the point.

 

56 – Time

Jun 9, 2020 | 3X Members, Unlimited Members, Week 12

 

Things you need:

  • PVC
  • Optional wall
  • Optional weights

Warmup

  • PVC LEX Work
  • PVC Uex – Slow/fast/hold

Mobility/Movement

  • Ankle DF Dragon
  • Hip ER Dragon

WOD

AMRAP 20’

10x each

  • Tight plank w/ wall walk
  • Retro lunge
  • Book floor touch jumps
  • Push ups

Cooldown/Correctives

  • CB + Dead bug Progression

Mindset

“Never give up on a dream because it will take a long time to accomplish it. Time will pass anyway.”

 

55 – Greater Feeling

Jun 8, 2020 | 3X Members, Unlimited Members, Week 12

 

Things you need:

  • Weights

Warmup

2×60” each Floor Series:

  • Bridging
  • SLR R
  • SLR L
  • Bicycles
  • Reverse Dead bug

Mobility/Movement

Ground Game

  • Mermaid: pose, lifts, twist, reach
  • Angels & Devils

WOD

Tabata

20” work / 10” rest

X8 rounds

  • Squats
  • Plank
  • FWD 2ft jump/Retro run
  • Dead bug

Cooldown/Correctives

  • Connection Breath
  • CB + Mermaid

Mindset

“The strength of your feeling of accomplishment is proportional to the size of the challenge.”

 

54 – Next Leap

Jun 7, 2020 | 3X Members, Unlimited Members, Week 12

https://youtu.be/jaka3-i11ww?rel=0

 

Things you need:

  • Weights

Warmup

30” each:

x2 rounds

  • Jump Rope
  • Jumping Jacks
  • High knees
  • Butt kicks
  • Plank walk outs
  • Down dog alt toe touch

Mobility/Movement

Mermaid

  • Pose, rotations, lifts, forward fold

WOD

AMRAP 15’

x8 Each

  • SLS L Book Halo floor touches
  • SLS R Book Halo floor touches
  • Lunge PNF lifts R
  • Lunge PNF lifts L
  • Bottom squats

Cooldown/Correctives

  • Canned Shoulder Stability Series

Mindset

“A great accomplishment shouldn’t be the end of the road, but just the starting point of the next leap forward.”

 

53 – The Impossible

Jun 4, 2020 | 3X Members, Unlimited Members, Week 11

 

Things you need:

  • Chair / step

Warmup

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

Mobility/Movement

  • Nerve glide Uex
  • Neck rolling

WOD

15’ AMRAP

x10 each

  • Sit to stand (single leg eccentric option)
  • Step Up R/heel grab
  • Step Up L/heel grab
  • Windmill
  • Parkour jumps

Cooldown/Correctives

  • Dead bug TUT
  • Static stretching

Mindset

It isn’t impossible. You just haven’t done it before.