Apr 10, 2020 | 3X Members , Unlimited Members , Week 3
VIDEO
Things you need:
Warmup
30” each:
x2 rounds
Jump Rope
Jumping Jacks
3 way lunges
Plank walk outs
Down dog alt toe touch
Mobility/Movement
WOD
AMRAP 15’
12x each
Runner’s Floor Touch R
Floor touch jumps
Runner’s Floor Touch L
Plank knee stir R
Plank knee stir L
Cooldown/Correctives
½ kneeling
Hip Flexor
and
Mobility Flow
Mindfulness
The greatest weapon against stress is our ability to choose one thought over another.
Apr 8, 2020 | 3X Members , Unlimited Members , Week 3
VIDEO
Things you need:
Warmup
10 → 1 of the following:
Squat
Lateral hops or stepping
Fwd/Lat/Bwd tap with or without hop
Mobility/Movement
Shoulder Can Stability Series
WOD
AMRAP 15’
14x each:
Bottom Squats
Runner’s pose R
Runner’s pose L
Wall touch jumps
Can fast feet taps
Cooldown/Correctives
½ kneeling:
Hip Flexor
and
Mobility Flow
Mindfulness
Don’t adapt to the energy in the room. Remain calm and choose to influence the energy in the room.
Apr 7, 2020 | 3X Members , Unlimited Members , Week 3
VIDEO
Things you need:
Warmup
Can Warm Up
Walk/jog
Lateral
Grapevine
SLS uex reach
SLS lex reach
Chest press
OH press
Mobility/Movement
Kettlebell / Can Flow
DL, Row, Clean
Retro lunge, OH press
OH hold, retro lunge into front kick
WOD
Tabata
20” work / 10” rest
X8 rounds
Elevated bridge
Deadbug
Plank kick thru
Runner’s floor touch
Cooldown/Correctives
Connection Breath
CB + Mermaid
Mindfulness
You’ll have bad times, but it’ll always wake you up to the good stuff you weren’t paying attention to. – Good Will Hunting
Challenge yourself to write 3 things you weren’t paying attention to.
Apr 6, 2020 | 3X Members , Unlimited Members , Week 3
VIDEO
Things you need:
Warmup
20x Body Tuck
Deep squat mobility
15x Body Tuck
Dragon Pose R
10x Body Tuck
Dragon Pose L
Mobility/Movement
Dynamic warm up:
Soldier march
Knee hug
Lunge w/OH reach
Lunge w/ rot
Inch worm
WOD
40” work / 10” rest
3X rounds
Squat/lunge flow
Speed skater (stick it)
Bird dog Rev Fly R
Bird dog Rev Fly L
Speed skaters (fast)
Cooldown/Correctives
½ kneeling
Hip Flexor
and
Mobility Flow
Mindfulness
Be Calm. No one can trigger your emotions without your permission. Learn to be calm and stay centered no matter what is happening outside of you.
But how do you do this?
I challenge you to write your personal mission and vision statements to help you define who you are and your purpose. Once you do this (and review it often), then your ability to center yourself around those principles will become more and more clear.