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Week 11 – The Week of Anticipation
53 – The Impossible
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.
52 – 2 Questions
https://youtu.be/rp4W0OpHYGY?rel=0
Things you need:
- Space
Mindset
Every workout is a metaphor for life and challenge.
It will ask you 2 questions:
- Who are you?
- Who do you want to be?
51 – Made for This!
Things you need:
- Stick
- Optional weights
Warmup
- Kneeling and supine PVC
Mobility/Movement
- Mermaid Flow / Lifts
WOD
1-10-1
- Squat jumps
- Angels & Devil Face pulls
- Plank tuck jumps/walks
- Lunge floor touch
Cooldown/Correctives
- Static Supine Stretching
Mindset
Your body was made to do this.
You were made to run and jump and squat and swing and lift and drop and bend and roll.
Your lungs want to breathe; your heart wants to pump.
This is completely natural, and you were born to do it.
You were not born to sit.
Be thankful for the miracle of your body and let it do what it was made for.
50 – Control
Things you need:
- Stick
- Rolled towel
- Weights optional
Warmup
- PVC Uex / Lex
- Big bear / Little bear flow
Mobility/Movement
Turkish Get Up Ladder
- 1→ 2, 1→ 3, etc.
WOD
50” on / 10” off
x3
- Mermaid lift R
- Bridge R
- KB DL
- Mermaid lift L
- Bridge L
- KB Squat
Cooldown/Correctives
- TS Towel Mobility Series (vert/horz)
Mindset
Your workouts and your life are as hard or as easy as you make them.
YOU ARE IN CONTROL.
YOU HAVE THE POWER.
49 – Positive Thoughts
Things you need:
- Weights
Warmup
Mash Up 30” each
2x
- Squat + FWD raise
- Heel grab R + LAT Raise
- Heel grab L + REV Raise
Mobility/Movement
Turkish Get Up Ladder
- 1→ 2, 1→ 3, etc.
WOD
Kettlebell Simulation
50” on / 10” off
x3
- KB swing
- SA push up R
- KB DL
- SA push up L
- Goblet squat
- 4pt plank
Cooldown/Correctives
- TS Rotational stretching
Mindset
Positive results come from positive thoughts.
Remember positive refers to the direction you are going.
There are choices that move you mathematically in the positive direction (+) and choices that move you in the negative direction (-).