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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.
31 – Move with Your Heart
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
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!