fbpx

Unlimited Members Area

Week 1 – The Process

 

3 – Grounding

 

Things You Need:

  • Blanket/pad
  • Chair

Warmup

2×30” each

Floor Series:

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

Mobility/Movement

Ground Game

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

WOD

Tabata

20” work / 10” rest

X8 rounds

  • Squats
  • Plank
  • FWD 2ft jump/Retro run
  • Parkour jumps

Cooldown/Correctives

  • Connection Breath
  • CB + Mermaid

Mindfulness

As we go throughout our lives, it’s easy to become caught up in everything that is (or isn’t) happening around us: our growing to-do list, the what-if’s of the future, and wistful daydreams.
These fast-moving thoughts pull us farther and farther away from the here and now.
Grounding is the process of connecting yourself back to physical reality. It reminds us to live in the present moment and be conscious of what is happening around us. When you find yourself feeling detached from the “real world,” grounding can help you to shift your focus and be mindful of the here and now.
“Grounding” literally and feel you should go outside to walk around barefoot or lay in the grass to connect with Earth and nature. If you want to describe this in physics, we call this ground reaction forces but is also has a metaphysical expression and understanding as well. However you want to absorb this or feel this, just the power of grounding is real.


 

2 – Wildflower

 

Things You Need:

  • Broomstick
  • 2 cans/jars
  • 1 book

Warmup

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

Mobility/Movement

  • Ankle mobilizations
  • Hip mobilizations

WOD

AMRAP 20’

10x each

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

Cooldown/Correctives

  • CB + Dead bug Progression

Mindfulness

“No matter how chaotic it is, wildflowers still spring up in the middle of nowhere.”
– Sheryl Crow


 

1 – The Process

Warmup

30” each:
x2 rounds

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

Mobility/Movement

Dynamic warm up:
x20 each

  • Soldier march
  • Knee hug
  • Lunge w/ overhead reach
  • Lunge w/ rotation
  • 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 arm progression

Mindfulness