Things you need:

• Jump rope
• Weight/book
• Cans

Warmup

30” each:

x2 rounds

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

Mobility/Movement

• Mermaid
  • Pose
  • Rotations
  • Lifts
  • Forward fold

WOD

AMRAP 15’

x8 Each

• SLS L Book Halo floor touches
• SLS R Book Halo floor touches
• Lunge PNF lifts R
• Lunge PNF lifts L
• Bottom squats

Cooldown/Correctives

• Canned Shoulder Stability Series

Mindfulness

CTRL + ALT + DEL
Control yourself
Alter your thinking
Delete negativity

Things you need:

• 2 cans/weights
• Broom stick

Warmup

30” each:

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

Mobility/Movement

Dynamic warm up:

• Soldier march
• Knee hug
• Lunge w/OH reach
• Lunge w/ rot
• Inch worm

WOD

40” work / 5” rest

X 2 rounds

• Joggin’ canned snow angels
• Eccentric stand to sit R
• Eccentric stand to sit L
• OH hold Fwd kicks
• Retro lunge can punches L
• Retro lunge can punches R

Cooldown/Correctives

• Side plank series
• Hip abd / ER work

Mindfulness

You do indeed have a past, but not now! And, yes, you have a future, but not now! You can consume your now with thoughts of ‘then’ and ‘maybe,’ but that will keep you from the inner peace you could experience. – Wayne Dyer
Practice “Be where your hands are”

What you need:

• Broom stick
• 2 cans
• Optional weights

Warmup

10 → 1 of the following:

• Bridging
• SLR B
• Deadbug

Mobility/Movement

• PVC Uex mobility

WOD

30” Work / 10” rest

Rolled Towel

• SLS Flex kick R&L
• SLS Abd kick R&L
• SLS Ext kick R&L
• SLS uex cone reach

Cooldown/Correctives

• Canned Shoulder
• Stability Series

Mindfulness

There was a time when I thought peace was a destination, in much the same way I imagined I’d eventually arrive at happiness or success.
It seemed like something I needed to chase or find—definitely not something I could experience without dramatically changing my life.
I needed to work less, relax more, and generally revamp my circumstances and relationships in order to be a peaceful person.
Despite seeing peace as an endpoint, I also saw it as something passive; after all, that’s why I was so stressed: I had so much to do.
I’ve since realized that peace is always available, and like any desirable state of mind, it requires effort, even if that effort entails consciously choosing to be still.
Sure, our circumstances affect our mental state, but they don’t have to control them, not if we make tiny choices for our well-being.
Admittedly, it’s not easy to choose peace when we’re going through tough times. I still go through periods when I get caught up in worries and stresses, and it can feel like that’s the only available response to things that have happened.
But it’s not. There are countless things we can do to create peace of mind, both in response to events in our lives, and proactively everyday.

Please note!

The final minute or so of this video got cut off! It was the reading of the Mindfulness portion of the workout, and we are so sorry for the issue. Please enjoy the quote and email me if you have any questions or just want to share your perspective. 🙂

Things you need:

• Chair
• Rolled towel
• Weight is optional

Warmup

10 → 1 of the following:

• High knees or Marching
• Mountain climbers
• Squats

Mobility/Movement

• PVC Uex Mobility
• Thoracic Rolled Towel
• Angels and Devils

WOD

30” work / 10” rest

4x rounds

• Sit to stand (single leg eccentric option)
• Step tap / up R
• Step tap / up L
• Alt Side plank rot
• Feet-on bridges
• Butterfly lift hold

Cooldown/Correctives

• Mobility Flow

Mindfulness

Peace does not mean to be in a place where there is no noise, trouble or hard-work. It means to be in the midst of those things and still be calm in your heart.