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Week 7 – The Week of Perspective

 

33 – Listen

Note: Today’s video is a little funky because we ran into music copyright issues with YouTube. If this format gives you any trouble please let us know — we’ll be back on YouTube next week!

 

Things you need:

  • Weights
  • Backpack/Towel/Grocery bag

Warmup

  • Arm swing dynamic series

Mobility/Movement

  • Little bear flow
  • Big Bear

WOD

1’ Slow / 30” Split squats walk or jump

  • Bottom squats
  • Heel Grab R
  • Heel Grab L
  • Hip hinge/DL

Cooldown/Correctives

  • Static stretching

Mindfulness

Stop listening to the people who don’t matter.
Stop listening to your emotional monkey brain.
Start listening to your goals and convictions.


 

32 – Failure

 

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.


 

30 – Complex to Simple

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

 

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!