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Week 9 – The Face of Challenge

 

43 – Gifts

 

Things you need:

Warmup

  • Uex and Lex PVC Warm Up (in ½ kneeling or lunge)

Mobility/Movement

  • Nerve glide Uex
  • Neck rolling

WOD

5×12 each

  • Single leg sitting SLR
  • Cross long sitting into side plank lift
  • Turkish GU 1-2 curl up
  • Turkish GU 3-4 bridge
  • Dead bug

Cooldown/Correctives

  • TS Foam Rolling
  • Breath control

Mindset

“Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.” – Oprah Winfrey


 

42 – Learn Something

 

Things you need:

  • Weights
  • Towel

Warmup

Mash Up 30” each

  • Squat + FWD raise
  • Heel grab R + LAT Raise
  • Heel grab L + REV Raise

Mobility/Movement

  • Hollow Hold → Get up → Handstand
    (floor or sitting)

WOD

1’ / x 3 Rounds each

  • Towel Face Pulls
  • Plank knee slides
  • Retro lunges, OH press into standing w/ knee strike
  • Goblet Heart Beat

Cooldown/Correctives

  • Dead bug TUT
  • Wall handstands
    • 1’ total hold

Mindset

In the face of challenge: LEARN SOMETHING.

“The more you learn, the more you earn.” ― Warren Buffett


 

40 – Practice

 

Things you need:

  • Warmup
  • Kneeling and supine PVC

Mobility/Movement

Shoulder stability series – free weight

  • 15” Uex WB + Seated Double Dead bug
  • x4 rounds

WOD

1’Work

30” jump rope

  • Lateral lunge R
  • 4pt Plank (op kick thrus)
  • Lateral lunge L
  • Thrusters
  • Burpee

Cooldown/Correctives

  • Supine Static Stretching

Mindset

Zig Ziglar said: “People say that motivation doesn’t last. Neither do showers. So that is why we recommend them daily.”
So in the face of challenge, be consistent. Rely on a motivational practice (such as these WODs).


 

39 – Challenge = Change

 

Things you need:

  • Bag/towel
  • Weights

Warmup

Can Warm Up

  • Walk/jog
  • Lateral
  • Grapevine
  • SLS uex reach
  • SLS lex reach
  • Chest press
  • OH press

Mobility/Movement

  • Hollow Hold → Get up → Handstand (floor or sitting) 2×1’
  • Dragon Pose + TS rot

WOD

Kettlebell Simulation

50” on / 10” off

x3

  • KB swing
  • SA row R
  • KB DL
  • SA row L
  • Goblet squat

Cooldown/Correctives

  • Deadbug TUT
  • Wall handstands: 1’ total hold

Mindset

What challenges you, changes you.