22 – 3 Brains

Apr 22, 2020 | 3X Members, Unlimited Members, Week 5

Things you need:

• Wall space
• Back of chair

Warmup

30” each:

x2 rounds

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

Mobility/Movement

• Rear foot mobilization
  • Static
  • Heel whip
  • Hip whip

WOD

40” work / 10” rest

3X rounds

• Squat/lunge/floor touch flow
• Speed skater (stick it)
• Bird dog plank alt
• Speed skaters (fast)

Cooldown/Correctives

• CB + Dead bug Progression
• CB + Supine static stretching

Mindfulness

3 Brain Model Discussion (Robot, Monkey, Sage)
Understanding these will help you become more aware of where your attention is, why it is there and how to redirect/control your attention.

21 – Attention without Sight

Apr 21, 2020 | 3X Members, Unlimited Members, Week 5

Things you need:

• Stick/PVC
• 2 light weights
• Chair (optional)

Warmup

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

Mobility/Movement

• Dragon Dorsiflexion Mobilizations
• Shoulder Stabilization Series

WOD

Tabata

20” work / 10” rest

X8 rounds

• Squats
• Plank
• FWD 2ft jump/Retro run
• Bird dog knee-elbow touch

Cooldown/Correctives

• EC Dynamic Balance Challenges

Mindfulness

Being able to attend to yourself without using sight is a great way to enhance other sensory systems.
Try these challenges at the end to see how you do!

20 – Preparation

Apr 20, 2020 | 3X Members, Unlimited Members, Week 5

Things you need:

• Breath

Mindfulness

Preparation determines outcomes.
If you don’t prepare, the likelihood of attention loss and distraction is high; and therefore reduced outcomes are more likely.

19 – Attention

Apr 19, 2020 | 3X Members, Unlimited Members, Week 5

Things you need:

• Wall
• Step
• Chair

Warmup

2×30” each

Floor Series:

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

Mobility/Movement

• Turkish Get Ups x8 B
• Rear foot mobilization
  • Static
  • Heel whip
  • Hip whip

WOD

15’ AMRAP

x10 each

• Sit to stand (single leg eccentric option)
• StepUp R/heel grab
• StepUp L/heel grab
• Alt Side plank rot
• Parkour jumps
• Seated butterfly lifts

Cooldown/Correctives

• EC Static Balance
• Static Standing Stretching

Mindfulness

Attention is one of your most valuable resource.
Attention is where you point your eyes…
What you give your attention to will determine your focus and the lens in which you view the world
Therefore, what you give your ATTENTION to will determine what your focus, direction and path will be.

18 – Self Control

Apr 16, 2020 | 3X Members, Unlimited Members, Week 4

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

Apr 15, 2020 | 3X Members, Unlimited Members, Week 4

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.