32 – Failure

May 6, 2020 | 3X Members, Unlimited Members, Week 7

Things you need:

• Broomstick
• Towel
• Weights

Warmup

• PVC Uex / Lex
• Big bear / Little bear flow

Mobility/Movement

• Isometric Towel uex work with TS rotation

WOD

1’ Slow / 30” Face pull

• Push up
• Body pull overs
• Tripod/plank serratus R
• Tripod/plank serratus L
• Row with ER

Cooldown/Correctives

• Static Uex Stretching

Mindfulness

Don’t be afraid of failure.

Failure is the best thing for you.

It is how you know you’ve pushed yourself.

It is how you know your new max.

It is how you determine your goal for next time.

It is the best teacher you will ever have.

31 – Move with Your Heart

May 5, 2020 | 3X Members, Unlimited Members, Week 7

Things you need:

• Space

Mindfulness

You don’t move or lift a weight with your body. You move with your heart, and your mind and all the courage you have inside of you.

30 – Complex to Simple

May 4, 2020 | 3X Members, Unlimited Members, Week 7

Things you need:

• Weights
• Towel slide

Warmup

x2 rounds

Mash Up

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

Mobility/Movement

• Thoracic Rotation in Tripod and 4pt

WOD

1’ Slow / 30” blast off

• Squats
• Lunge Slide R
• Lunge Slide L
• Bottom Squats

Cooldown/Correctives

• Dead bug TUT

Mindfulness

When everything feels complex, make it simple. Break it down into parts, think them through, make it happen.

29 – Perspective Process

May 3, 2020 | 3X Members, Unlimited Members, Week 7

Things you need:

• Weights/Resistance
• Rolled towel

Warmup

x2 rounds

Mash Up

• Squat + Fwd punch
• Lunge + OH press
• Cross punch + Lat lunge

Mobility/Movement

• Rolled Towel Uex Mobility Series

WOD

1’ Slow / 30” PP

x2-3

• Front raises
• Lateral raises w/ ER
• Rear delt raise
• Row with ER

Cooldown/Correctives

• Dead bug TUT

Mindfulness

Don’t give up
This is a process, not a miracle!