3.2.1 GO!
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“Reverse Psychology”

5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Toes to Bar

STIMULUS

DESCRIPTION
*This triplet workout is all about building work capacity
*With two simple movements and one low-rep, higher-skill movement, you’ll be able to keep moving forward for all 5 rounds with little to no breaks
*We expect this workout to take around 15 minutes to complete; roughly 1 minute per station
REVERSE LUNGES
*You’ll step back for these lunges and alternate legs each rep
*There is no weight for this station – you’ll just use your bodyweight
*The back knee should touch the ground in the bottom
*Reach full extension at the top before switching legs
*You’ll complete 15 reps on each leg per round
SHUTTLE RUNS
*Set cones or mark two lines 10 meters (32ft.) apart for this station
*Every time 1 point of your body touches behind this marker, count 1 rep
*You’ll complete 20 shuttle runs or 200 meters total
TOES TO BAR
*While this can be a challenging movement, the reps are designed to be fairly low here
*Choose a number or variation that you can complete with 1 break max per round
*See below for movement subs
SUBS
20 SHUTTLE RUNS
*200 Meter Run
*250 Meter Row
*500 Meter Bike Erg
*12/9 Calorie Assault or Echo Bike
*20/14 Calorie Schwinn Bike
*200 Meter Ski Erg
TOES TO BAR
*Reduce Reps
*Feet as High as Possible
*Knees to Elbows/Chest/Waist
*Toes Raises
*Weighted Sit-ups
*Reverse Burpees

WARMUP

60 Seconds Seconds Shuttle Runs (Easy)
45 Seconds Seconds Active Samson Video
30 Seconds Hollow Hold Video

60 Seconds Shuttle Runs (Moderate)
45 Seconds Straight Leg Sit-ups Video
30 Seconds Arch Hold Video

60 Seconds Shuttle Runs (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog Video
STRATEGY
GENERAL
*The big thing to aim for in this workout is large sets of toes to bar
*The number is right in that range where you could try to push for unbroken sets throughout
*Adjusting your shuttle run pace can help you get outside your comfort zone on the toes to bar
*If you are confident with unbroken toes to bar for all 5 rounds, the question is how fast can you move on the other two stations while still performing unbroken sets
*Consider the following approach for effective pacing:
*Perform your first set as a controlled, but respectable pace
*Look at the clock after your last toes to bar and note the time
*Let’s say, for example, that the clock reads 3:00
3 minute rounds (or under) is now your goal for the remaining 4 rounds
*You would look to finish your next rounds at or under 6:00, 9:00, 12:00, and 15:00
*Set your target in round 1 and try to repeat it on rounds 2-5
*These small checkpoints can help keep you on track by keeping you focused on the current round
MOVEMENT PREP
Warmup Set
10 Reverse Lunges
10 Shuttle Runs
5 Toes to Bar

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DAILY MINDSET

“You must expect great things of yourself before you can do them.”

~Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

James is coming in from his last run of “Murph” looking very patriotic!
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WOD

“Five Below”

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees 🙂
12  Front Squats (115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees 🙂
9 Thrusters (115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees 🙂
6  Clusters (115/85)

STIMULUS

DESCRIPTION
*5 Minutes on and 5 minutes off in today’s fast paced intervals
*With rest built in, we’re looking to bring the effort with each round
*After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement
*Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
*Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps
DOUBLE UNDERS
*You won’t return to the double unders after completing the listed work in each AMRAP
*To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes
*Choose a rep number or variation from “subs” that will allow you to accomplish this
DUMBBELL MOVEMENTS
*Each movement uses two dumbbells and involves a squatting pattern
*As the reps decrease, the complexity of the movement will increase
*We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
*This should be a load that allows you to complete at least 9 clusters unbroken when fresh
*Within the workout, we’re looking to complete each movement with 1 break max
Click Here to see a demo of the dumbbell cluster
LATERAL DUMBBELL BURPEES
*You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees
*The feet should pass over the handle of the bell on the jump
*Setting the hips up far enough forward in the burpee can be helpful with this
*You can jump or step up out of the burpee
*There is no need to stand to full extension on the jump over
MODIFICATIONS
DOUBLE UNDERS
*Reduce Reps
*2 Minutes of Practice
*150 Single Unders (1.5x)
*100 Line Hops
*50 Over and Back Dumbbell Hops
*75 Plate Hops
*100 Double Taps
DUMBBELL FRONT SQUATS
*Goblet Squats
*Jumping Air Squats (2x)
*Odd Object Goblet Squats
DUMBBELL THRUSTERS
*Dumbbell Goblet Thrusters
*Odd Object Thrusters
*Single Arm Dumbbell Thrusters
DUMBBELL CLUSTERS
*Single Dumbbell Squat Clean Thrusters
*Medicine Ball Squat Clean Thrusters
*Odd Object Squat Clean Thrusters

WARMUP

30 Seconds Single Unders
30 Seconds Lateral Squats Video
30 Seconds Active Spidermans Video

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers Video

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops Video

30 Seconds Single Unders
30 Seconds Goblet Squats Video
30 Seconds Slow Burpees
TEACHING
THE FEET
Double Unders
*Let’s talk about the feet in all these movements
*On our two “jumping” movements to start each round, we’ll focus on efficiency
*If you are proficient at double unders, a lower jump will be beneficial over the 100 reps
*The rope is very thin, so you don’t need that much height under your feet to successfully complete a rep
*If you’re able to, see if you can cut down your jump height and increase the speed of your wrists
*This can help save you energy for the scored portion of the workout
Lateral Dumbbell Burpees
*We can be efficient in the lateral dumbbell burpees by kicking the feet back
*When we kick the feet back, we are only moving the leg from the knee down
*A “knees up” jump would require us to move the whole weight of the lower leg
*This little shift of “feet back” instead of “knees up” can also help you preserve energy
Squatting Movements
*We’re spending a lot of time on the toes in the double unders and lateral dumbbell burpees
*Let’s try to forget that part of the body for the squatting movements
*Focus on keeping the heels down in your squats to ensure better balance and power when standing up the weight and driving it overhead
TIPS
GENERAL
*Whenever there is this much rest built into a workout, we’re looking to keep moving for as much of the work station as possible
*Let’s aim for large sets of double unders and dumbbell movements today, as these are the two movements that we’d stop moving on
*The reps drop with each round, but the complexity increases
*That being said, see if you can keep your rounds + reps relatively consistent across the three intervals
DOUBLE UNDERS
*Coming off rest, look to push slightly outside your comfort zone on this buy-in movement
*This doesn’t necessarily mean you have to go unbroken
*Use this as a chance to try something new and go for big sets
*Doing this every once in a while in a workout can help reset your expectations on certain movements
*Here are a few ways to get to 100 reps:
1 Set: 100
2 Sets: 50-50 or 60-40
3 Sets: 40-30-30 or 50-25-25
4 Sets: 25-25-25-25 or 40-30-20-10
DUMBBELL MOVEMENTS
*To start each round, look to complete at least the first set of each dumbbell movement unbroken
*From there on out, think 1-2 quick sets to keep moving forward
*Don’t think about having to do the whole set unbroken – pick up the bells and just get to half way
*Make a judgment call from there whether you can hold on or whether you should take a quick break
*With two dumbbells, make sure to place them on the ground neatly so you’re not having to re-gather them each time you break
LATERAL DUMBBELL BURPEES
*Pace the burpees in a way that allows you to come back for another strong set on the dumbbells
*Use these 6 reps as an opportunity to keep moving forward while catching your breath for the next station
*As the clock starts to near the 5 minute mark, look to increase your burpee cycle time, as you know there is rest coming up
PRACTICE ROUNDS
1 Round
With Lighter Weight:
25 Double Unders
5 Lateral Dumbbell Burpees
4 Dumbbell Front Squats
3 Dumbbell Thrusters
2 Dumbbell Clusters

1 Round
With Workout Weight:
25 Double Unders
5 Lateral Dumbbell Burpees
4 Dumbbell Front Squats
3 Dumbbell Thrusters
2 Dumbbell Clusters

Body Armor

4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets

STIMULUS

DESCRIPTION
*Todays Body Armor features 3 movements that will target the upper and lower body
*Each round lasts 90 seconds and is followed by 90 seconds of rest
*Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement
*Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds
*You can use different weights for the dumbbell movements – they do not have to be the same
MODIFICATIONS
DOUBLE DUMBBELL RUSSIAN SWINGS
*Single Dumbbell Russian Swings (30 Seconds Each Side) Video
BANDED PULL APARTS
*30 Seconds Double Dumbbell Plank Rows Video
*1 Minute Single Dumbbell Plank Rows (30 Seconds Each Side)

MOVEMENT VIDEOS

Dumbbell Overhead Tricep Extensions: Video

Double Dumbbell Russian Swings: Video

Banded Pull Aparts: Video

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DAILY MINDSET

 

“If you want to improve, be content to be thought foolish, and stupid.”

~Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Thank you to everyone that came to this years “Murph” event! It was so incredible to see the level of  fitness you have kept up throughout the last few months!

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WOD

“Flex Seal”

16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

STIMULUS

DESCRIPTION
*Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off
*We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes
*After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out
*Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round
*Your score will be the lowest number of reps at each movement added together
*For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps
DEADLIFTS
*The barbell weight is designed to be on the lighter side
*This should be a weight that you are capable of competing for 35+ reps unbroken when fresh
*Within the workout you should be able to hold on for all 20 seconds
*If you don’t have a barbell available, complete double dumbbells deadlifts (50’s/35’s)

WARMUP

3 Rounds:
30 Seconds Active Samson Video
30 Seconds Pigeon Pose (Each Side) Video
30 Seconds Active Divebombers Video
30 Seconds Barbell Romanian Deadlifts Video

STRATEGY

GENERAL
*With simple movements, light weights, rest built in, and alternating muscle groups – the goal today is to keep moving for all 20 seconds each round
*The big thing to consider is your cycle speed on these movements
*With the score being the lowest rep number at each movement over the 16 rounds, we’re looking for consistency
*Look to cycle these reps quickly while maintaining the range of motion standards
*We’re going to feel out a full practice round to give you an idea of what speed you’ll be able to hold for 16 rounds
*After completing this round, rest 3-5 minutes before starting the workout

MOVMENT PREP

Warmup Set

With Workout Weight:
20 Seconds Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

Body Armor

4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges

Rest 1 Minute Between Sets

STIMULUS

DESCRIPTION
*Todays Body Armor focuses on the muscles of the posterior chain with 3 variations of glute bridges
*These sets are not for time – focus on quality over speed
*Move directly from one movement into the next and rest 1 minute between sets
*You can stay at the same weight or increase wight each round for the weighted glute bridges
*See below for demos of each movement

MOVEMENT VIDEOS

Single Leg Glute Bridge: Video

Weighted Glute Bridge: Video

Glute Bridge: Video

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DAILY MINDSET

“Enthusiasm is common. But endurance, is rare.”

~Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

WE HOPE THAT EVERYONE HAS A HAPPY AND SAFE MEMORIAL DAY! WE WANT TO GIVE A SPECIAL THANKS TO ALL OF OUR ATHLETES THAT SERVE OUR COUNTRY WITH HONOR.

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Reminder: “Memorial Day Murph” is today! Make sure to come to the WOD time that you signed up for. 

We are excited to be able to support two local food trucks this year to keep a little more social distancing. Marmalade Coffee will be here from 7:30am to 11:00am serving coffee and smoothies, then we will have Dawgz n’ Leenks serving their specialty brats from 11:30am to 1:30pm!

If you ordered a shirt they will be available to pick up before your heat.

We can’t wait to see all of you crush “Murph”!

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WOD

“Murph”
Compare to 5/27/19
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
You will also have the option of doing this WOD as a team, so no excuses!

STIMULUS

DESCRIPTION
*Every Memorial Day, we perform the Hero Workout “Murph”, which honors Lt. Michael Murphy
*This is a longer, high volume bodyweight workout
*You can partition the pull-ups, push-ups, and air squats however you see fit
*A common option here is 20 rounds of 5-10-15
*There is also the option to wear a 20/14 pound vest (9/6 Kilos)
*Choose a rep scheme and variations that will allow you to complete this workout in 45 minutes or less
UPPER BODY MOVEMENTS
*Choose options for the upper body movements that allow you to complete the partitioned pull-ups in 1 set and the push-ups within 1-3 sets within the workout
*If a weight vest will prevent you from being able to accomplish this, we recommend completing the workout with just your bodyweight
WORKOUT OPTIONS
*See below for several options on how to partition the prescribed workout and modify the volume:
UNPARTITIONED OPTION
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

PARTITIONED OPTION A
1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

PARTITIONED OPTION B
1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run

MODIFIED VOLUME A
1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

MODIFIED VOLUME OPTION B
800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run

AMRAP OPTION
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats

MODIFICATIONS
RUN
2000 Meter Row
4000 Meter Bike Erg
100/80 Calorie Assault or Echo Bike
160/115 Calorie Schwinn Bike

PUSH-UPS
Reduce Reps
Elevate Hands (Box or Bench)
Knee Push-ups
PULL-UPS
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
300 Sit-ups (If No Pull-up Bar)
100 Inverted Rows
Dumbbell Plank Rows (100 Each Side)
Double Dumbbell Bent Over Row (100 Total)
Single Arm Bent Over Rows (100 Each Side)
Odd Object Bent Over Rows

WARMUP

200 Meter Run

2 Rounds:
30 Seconds Inchworm to Push-ups Video
30 Seconds Active Spidermans Video
30 Seconds Russian Baby Makers Video

200 Meter Run

2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank Video

200 Meter Run

2 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
TEACHING
THE HIPS
Pull-ups
*The upper body volume will likely be the most challenging part of this workout
*Being aggressive with the hips on the kipping pull-ups can help you sustain solid sets throughout
*A big “hip pop” will allow for more of a “weightless moment”, which decreases the demand on the upper half
Push-ups
*The opposite is true for the push-ups, where we want to keep the hips locked in place
*Squeeze the belly, butt, and quads tight in the push-up to remain in one piece throughout the range of motion
Air Squats
*On the air squats, we’ll focus on the hips in terms of the range of motion
*In the bottom, the hip crease should pass below the top of the knees
*In the top, ensure you are bringing the hips in line with the shoulders, knees, and ankles to form one straight line
*With this being a repeat benchmark workout, good standards help ensure accurate scoring comparisons each time you do this
TIPS
RUNS
*Treat the first mile as a buy-in to the workout
*With a lot of work ahead, you should get into the gym feeling ready to attack the 3 bodyweight movements
*On the second 1 mile run, just get out the door and start moving
*The legs will feel heavy from the air squats, but try to increase your pace every 400 meters if possible
PULL-UPS, PUSH-UPS, AIR SQUATS
*For maximum efficiency, we recommend completing the pull-ups, push-ups, and squats as partitioned rounds of “Cindy”
*Going 20 rounds of 5-10-15 allows two muscle groups to rest while the other works
*Unlike the unpartitioned version, we are constantly switching the movement pattern
*We go from an upper body pull, to an upper body press, to a lower body press
*These built in “breaks” allow you to maintain a higher intensity, as you’re not as affected by muscle fatigue
*Aim for 1 set on the pull-ups and 2-3 sets on the push-ups
*The push-ups tend to go the quickest, so it can be helpful to break them up early and often (6-4, 5-5, or 4-3-3)
*Move steadily through the air squats to allow yourself to “reload” for the more challenging upper body movements
PRACTICE ROUND
2 Rounds
100 Meter Run
3 Pull-ups
6 Push-ups
9 Air Squats

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DAILY MINDSET

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.”

~Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

The guys are modeling the “Murph” shirts from the past years!
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We can’t believe “Murph” is this coming Monday! We are excited to be able to support two local food trucks this year to keep a little more social distancing. Marmalade Coffee will be here from 7:30am to 11:00am serving coffee and smoothies, then we will have Dawgz n’ Leenks serving their specialty brats from 11:30am to 1:30pm!

If you ordered a shirt they will be available to pick up this Saturday between 8:00am and 11:00am, or you can get them on Monday.

We can’t wait to see all of you crush “Murph”!
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WOD

”Supple Sunday”

5 Rounds:
30 Second Side Plank (Each Side)
200 Meter Farmers Carry (50’s/35’s)
1 Minute Max Leg Lift Overs

STIMULUS

DESCRIPTION
*Finishing out the week with a “Supple Sunday” workout that is focused on the midline
*There is no score for this workout, but do write down any variations you made or thoughts about the workout in the notes section for future reference
SIDE PLANK
*You will accumulate 30 seconds on each side in a side plank to start each round
*Complete all 30 seconds on one side before advancing to the next
*You should complete a duration that allows you to get through the work with 1 break max each round
*Reduce the time as needed
FARMERS CARRY
*Prescribed is 2 dumbbells, but you can also use kettlebells for this station
*Choose a moderate weight here that allows you to complete the written distance with 2 breaks max
*Adjust the weight or distance as needed
LEG LIFT OVERS
*Leg lift overs start with you seated on the floor with your legs together in an “L” like position
*Sitting tall with the torso as vertical as possible, you’ll lift your feet up and over one dumbbell and tap them on the other side
*Every time your feet make contact with the ground, count 1 rep
*The legs should remain straight, the chest should remain tall, and the feet should remain together throughout the movement
*For this station, you’ll complete as many reps within 1 minute instead of accumulating 1 minute of work
*For Example: If you start your first rep at 4:15 on the clock, you’ll stop at 5:15 on the clock
*Click Here for a demo of this movement
MODIFICATIONS
SIDE PLANK
*Reduce Time
FARMERS CARRY
*Reduce Distance
*Single Arm Farmers Carry
*Odd Object Carry
*200 Meter Weighted Run
*400 Meter Run
LEG LIFT OVERS
*1 Minute Flutter Kicks
*1 Minute Hollow Hold
TEACHING
*Let’s focus on the knees for all three movement today
*In the side plank and leg lift overs, we want the knees to remain in a locked out position the whole time
*Locked out knees ensures the body remains in a straight line from head to toe in the plank, allowing the obliques to stay engaged
*Locked out knees in the leg lift overs keeps the legs straight and makes the movement more challenging – helping us get the most of of the station
*The farmers carry is the opposite, where we want to keep the knees unlocked throughout
*This unlocked knee position allows for better balance and prevents any rocking from side to side
*This will help you move more quickly through these 200 meter carries
TIPS
GENERAL
*With this workout not being for time, there isn’t too much strategy other than to aim for quality positions across the board
*Keep the hips high off the ground in the side plank
*Maintain a soft bent in the knees in the farmers carry to prevent any side to side movement
*Stay upright with the legs and feet tight in the leg lift overs
*Break up these reps, times, and distances as needed to stay moving well over the 5 rounds

WARMUP

8 Minutes For Quality

With Light Dumbbell:
100 Meter Single Arm Farmers Carry (50 Each Side)
30 Seconds Flutter Kicks Video
30 Seconds Down Dog Video
30 Seconds Up Dog Video

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DAILY MINDSET

“Success at anything, will always come down to this. Focus and effort. And we control both.”

~Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

This years “Murph” event may look a little different than past years, but it is still going to be epic!
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Attention: There will be NO Zoom Yoga this Saturday, it will be back on next week!

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We can’t believe “Murph” is this coming Monday! We are excited to be able to support two local food trucks this year to keep a little more social distancing. Marmalade Coffee will be here from 7:30am to 11:00am serving coffee and smoothies, then we will have Dawgz n’ Leenks serving their specialty brats from 11:30am to 1:30pm!

If you ordered a shirt they will be available to pick up this Saturday between 8:00am and 11:00am, or you can get them on Monday.

We can’t wait to see all of you crush “Murph”!
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WOD

”Gone In 60 Seconds”

3 Rounds:
40 Single Dumbbell Step-Back Lunges (50/35)
30 Single Dumbbell Alternating Power Snatches (50/35)
20 Burpees 🙂

On the Minute: 20 Double Unders

STIMULUS

DESCRIPTION
*Double unders at the top of every minute will interrupt your progress on this three round workout
*Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
*With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
*After each set of double unders, pick up wherever you left off in the round
*Your score is the total time it takes you to complete the 3 rounds
8We expect this workout to take between 18-25 minutes to complete
DOUBLE UNDERS
*This number is meant to be relatively small
*This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
*Adjust the rep number as needed or choose from a variation listed in the “modifications” section
DUMBBELL MOVEMENTS
*We’ll use a single dumbbell for both movements today
*Choose your weight based off the more challenging of the two – the dumbbell snatch
*This should be a load that you can cycle for 20+ reps unbroken when fresh
*On each movement, you’ll alternate sides every rep:
Lunges: 20 Reps Per Leg
Snatches: 15 Reps Per Arm
*The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches
*Ensure you are fully locked out up top on each movement before switching sides
*You can hold the dumbbell wherever is most comfortable for you on the step back lunges
BURPEES
*The burpees to finish out each round are standard burpees
*The chest and thighs touch the floor in the bottom
*You can jump up or step up
*Finish at full extension with a small clap overhead and some air under the feet
MODIFICATIONS
DOUBLE UNDERS
*Reduce Reps
*30 Single Unders
*20 Seconds of Attempts
*10 Over and Back Dumbbell Hops Video
*20 Line Hops Video
*20 Double Taps Video
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
*Odd Object Ground to Overhead Video
*Slamballs
*Kettlebell Snatches or Swings
SINGLE DUMBBELL STEP BACK LUNGES
*Jumping Lunges
*Reverse Lunges
TEACHING
*Let’s focus on keeping the dumbbell centered on the body to help us maintain control of the weight
*In the lunge there are 3 places we could hold the weight:
*On the Shoulder: The slowest to get into, but the most balanced
*Goblet Position: A little quicker to get into, still balanced, but taxing on the core
*By the Side: The fastest to get into, but the most taxing on grip, which interferes with the snatches
*Test out these methods and see which one works best for you
*In the snatch, the way we keep the weight centered is by making contact behind the toes and by pretending like we are “zipping up a coat” on the way up
*Let’s avoid tapping the dumbbell forward of the toes and swinging it away from the middle of the body in the jump up
TIPS
GENERAL
*There are a couple ways to approach this workout
*The first is to maintain a steady speed throughout the workout
*In this option, it’s simply about finding a moderate speed that you won’t slow down from at all during the workout
*Switching hands on the floor in the dumbbell snatch can help with this
*The second option is to work at a higher intensity and include some rest in each round
*In this option, you could work hard until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
*The shorter amount of time you work, the faster your pace should be, as there is more rest built in
*The faster pace of this strategy allows you to get a good deal of work done in less time
*The transition and rest allows you to catch your breath and be ready to attack the double unders right at the start of the next minute
*No matter what option you choose, make sure to neatly place your jump rope on the ground to make for seamless transitions to the rope every minute

WARMUP

30 Seconds Each

Single Unders
Active Spidermans Video
Single Unders
Active Samson Video
Single Unders
Mountain Climbers Video
Single Unders
Reverse Lunges
Single Unders
Frog Hops Video
Single Unders
Slow Burpees

BODY ARMOR

Not For Time:
50 “Child Makers”

STIMULUS

DESCRIPTION
*Working the upper body and lower body in todays Body Armor piece
*The “Child Maker” is a play on words of another dumbbell complex called the “Man Maker”
*1 “Child Maker” is:
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift
*These 50 reps are not for time, so break them up as needed and aim for quality of movement over speed
*It is your choice on loading

MODIFICATIONS

*If you have only a single dumbbell, complete a regular push-up, and the remainder as written above

*If you do not have any weights, complete:
1 Push-up Plank Video
1 Push-up
1 Burpee

MOVEMENT VIDEOS

Child Maker: Video

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DAILY MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”

~Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we are no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.

Lauren, Casey, Donette, and Erin modeling last years “Murph” shirts!
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Attention: There will be NO Zoom Yoga this Saturday, it will be back on next week!

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We can’t believe “Murph” is this coming Monday! We are excited to be able to support two local food trucks this year to keep a little more social distancing. Marmalade Coffee will be here from 7:30am to 11:00am serving coffee and smoothies, then we will have Dawgz n’ Leenks serving their specialty brats from 11:30am to 1:30pm!

If you ordered a shirt they will be available to pick up this Saturday between 8;00am and 11:00am, or you can get them on Monday.

We can’t wait to see all of you!
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WOD

”Cinnamon Swirl”

AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

STIMULUS

DESCRIPTION
*Today’s workout is long and balanced
*Over the 20 minutes we’ll work through some cardio, strict gymnastics, and weightlifting
*We can expect to complete around 7-10 rounds when all is said and done
*This works out to a round about every 2-3 minutes
STRICT PULL-UPS
*Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
BARBELL/DUMBBELL MOVEMENTS
*These weight is intended to be fairly light for the push presses and deadlifts today
*We’ll choose our weight based off the more challenging movement – the push press
*This should be a weight that allows you to complete the 10 push press and 15 deadlifts in 1-2 sets each round
*Adjust the reps up or down based on what weights you have available at home
*Light Weights: 15 Push Press + 21 Deadlifts
*Heavier Weights: 7 Push Press + 9 Deadlifts
MODIFICATIONS
STRICT PULL-UPS
*Reduce Reps
*Banded Strict Pull-ups
*Ring Rows
*Inverted Rows
*Barbell Bent Over Rows
*Double Dumbbell Rows
*Single Dumbbell Row (7 Each Side)
*Odd Object Rows (2x Reps)
DOUBLE DUMBBELL PUSH PRESS
*Single Dumbbell Push Press (5 Each Side)
*Odd Object Push Press
*Barbell Push Press
*Medicine Ball Push Press
DOUBLE DUMBBELL DEADLIFTS
*Single Dumbbell Deadlifts (10 Each Side) Video
*Odd Object Deadlifts
*Barbell Deadlifts
*Medicine Ball Deadlifts
200 METER RUNS
*250 Meter Row
*500 Meter Bike Erg
*200 Meter Ski Erg
*12/9 Calorie Assault or Echo Bike
*20/14 Calorie Schwinn Bike
*15 x 10 Meter Shuttle Runs
TEACHING
*Let’s focus on the squeeze of the legs on our three “non-running” movements
*Keeping the quads and glutes in the strict pull-up will help you maintain a solid hollow body position
*It also prevents the knees from bending and providing assistance in the form of a “kip”
*An aggressive squeeze of the quads and glutes in the push press allows us to drive the weight overhead quickly with the big muscles of the power body
*It also prevents an re-bending of the knees, which would make the movement a push jerk
*Finally, squeezing the quads and the glutes at the top of each deadlift ensures we meet the full range of motion with the body in one straight line from head to toe
TIPS
GENERAL
*This workout is similar to Wednesday’s (“CEO”) in the sense that the movement patterns do not really interfere with each other
*Inside the gym, we rotate between:
*Strict Pull-ups: Upper Body Pull
*Push Presses: Upper Body Push
*Deadlifts: Lower Body Pull
*The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements
*Because of this structure, we encourage you to push through large sets, ideally finishing each movement in 1-2 sets
*The big thing to consider in this longer workouts like this is what pace is sustainable
*It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes
*It’s not too fast or slow – ideally somewhere right in the middle
*After finishing the deadlifts, take a look at the clock and note the time
*If you finish in 2:00, for example, that can be your goal round time moving forward for the rest of the workout
*In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…
*Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes
*Use whatever your opening round split is as your guide for the rest of the workout

WARMUP

7 Minutes For Quality

Performed with Empty Barbell
100 Meter Run
10 Barbell Bent Over Rows Video
10 Barbell Strict Press
10 Barbell Romanian Deadlifts Video

BODY ARMOR

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold

STIMULUS

DESCRIPTION
*Working both sides of the body in this midline focused Body Armor
*Holding a plate or light weight behind your head, you’ll accumulate 3 minutes in a weighted hollow hold
*Choose a load that allows you to complete at least 30 seconds at a time
*Every time you drop from the hollow position, flip over and complete a 30 second arch hold before returning to the hollow position
*This piece is not for time – so aim for quality body positions
MODIFICATIONS
HOLLOW HOLD
*No Weight
*Reduce Time
*Hands By Side
*Knees Tucked Into Chest
*Front Plank
ARCH HOLD
*Reduce Time

MOVEMENT VIDEOS

Weighted Hollow Hold: Video
Arch Hold: Video

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DAILY MINDSET

“Belief is irresistible.”

~Phil Knigh

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.

Yet one thing we can believe – that it is us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

John is back in the game with his first Muscle-Up WOD!
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WOD

”Athlete’s Foot”

5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

HOME WOD

”Athlete’s Foot”

5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Dumbbell Russian Swings
1 Minute Rest

STIMULUS

DESCRIPTION
*We’ll work through three 1-minute stations in today’s 5 round workout
*Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 15 minutes or work time
*With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout
*Reps cans be recorded during the rest between rounds
PLATE HOPS
*Plate hops are a simple plyometric movement that do a great job of getting your heart rate up due to their quick cycle time
*We’ll count a rep every time the feet make contact with the top of the plate
*Ideally we’re using a plate that is fairly low to the ground
Click Here for a video demo of this movement
WEIGHTED SIT-UPS
*You’ll anchor your feet under dumbbells, the couch, or another sturdy object for this station
*Hold a dumbbell high up on your chest as you do your sit-ups
*This is ideally a weight that allows you to move for the majority of the minute
*If you only have heavy weights available, complete “strict sit-ups” instead where you don’t use an arm throw
Click Here for a video demo of this movement
DUMBBELL RUSSIAN SWINGS
*Holding one head of the dumbbell, you’ll swing the weight high enough that the arms are parallel with the ground at the finish
*This should be a weight that you are capable of swinging for 30+ reps unbroken when fresh
*You can also hold the handle of the dumbbell and swing with one arm, alternating sides every 5 reps
Click Here for a video demo of this movement
MODIFICATIONS
PLATE HOPS
*Box Jumps
*Line Hops
*Over and Back Dumbbell Hops
*Double Taps
*Reverse Lunges Off Plate
WEIGHTED SIT-UPS
*Reduce Weight
*Strict Sit-ups (No Arm Throw)
*Regular Sit-ups
*Front Plank
DUMBBELL SWINGS
*Single Arm Dumbbell Russian Swings
*Russian Kettlebell Swings
*Odd Object Swings
*Glute Bridges (Weighted or Unweighted)
TEACHING
*On the plate hops let’s focus on maintaining a soft bend in the knees
*Keeping the knees slightly bent instead of straightening them every jump will make for a faster cycle time with better coordination int he plate hops
*A soft bend in the knee, along with keeping the weight high on the body between the legs in the *Russian dumbbell swing ensures you are “hinging back” with the weight instead of “squatting down” with he weight
*When you squat down with the dumbbell, the weight has to travel a further distance and we don’t get everything we can out of the muscles of the posterior chain
*Let’s also keep the weight high on the body in the weighted sit-up
*The closer the weight is to the belly button, the easier the movement becomes
*Try to keep the weight up by the shoulders while you work through these reps
TIPS
*Let’s aim for consistency across the 5 rounds of work today, with the goal being to move for as much time as you can within each 1 minute window
*The plate hops and weighted sit-ups are the easiest stations to keep moving on, but the swings will present a bigger challenge
*Coming off the sit-ups (where the heart rate isn’t that high) and having 1 minute of rest to follow is a nice incentive to hold on to the dumbbell for most of the minute
*Get to at least the 30 second mark before putting the weight down
*If you’re feeling good at half way, see if you can hold on for another 15 seconds
*If you still feel like you’re able to hold on at 45, let’s finish out the whole minute
*These mini goals within the minute can help you get the most out of your time on the dumbbell

WARMUP

3 Rounds:
30 Seconds Active Samson Video
30 Seconds Alternating Bird Dogs Video
30 Seconds Jumping Jacks

Into…

3 Rounds:
30 Seconds Box Step-ups
30 Seconds Front Plank
30 Seconds Inchworm to Push-up Video

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DAILY MINDSET

 

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”

~Derek Jeter

Whether we believe in talent or not is irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Sergey, Coop, and Heidi are crushing the Dumbbell Hops from last weeks brutal DB WOD!
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WOD

”CEO”

5 Rounds:
AMRAP 3:
3 Power Snatches (115/85)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

STIMULUS

DESCRIPTION
*”CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”
*You’ll move quickly for 3 minutes and rest for 1 in this interval piece
*The way the workout is written allows for a high intensity to be maintained:
*There is built in rest
*The reps are small
*The movements patterns do not interfere with each other
*Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)
*Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers
DOUBLE DUMBBELL POWER SNATCHES
*Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
*Jump the dumbbells overhead in one smooth motion to a locked out position
*Use a moderate load that will be completed unbroken each round
PUSH-UPS
*The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
*Choose a rep number or variation that you can complete unbroken each round
*See below for “modifications”
MODIFICATIONS
PUSH-UPS
*Reduce Reps
*Elevate Hands (Box or Bench)
*Knee Push-ups
DOUBLE DUMBBELL POWER SNATCH
*6 Single Dumbbell Power Snatch (3 Reps Each Side)
*3 Odd Object Ground to Overhead Video
*3 Barbell Power Snatch
*6 Kettlebell Swings
*6 Slamballs Video
TEACHING
*Let’s focus on the hips and shoulders moving together – specifically in the double dumbbell power snatches and push-ups
*It can be common in the snatch for the hips to rise first when taking the weight off the floor
*This means we’ll have to pull the weight up with mostly our back
*Moving the hips and shoulders together allows you to push more with the leg muscles to elevate the dumbbells
*Hips and shoulders together in the push-up means maintaining a “plank like” position throughout
*Keep the body in one straight line from head to toe as the body moves up and down in the push-up
TIPS
GENERAL
*The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
*We move from a total body pull, to an upper body push, to a lower body push
*See if you can complete each movement unbroken within these short windows
*The two things you can adjust as needed are your transition time and air squat speed
*If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
*If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds

WARMUP

3 Rounds

30 Seconds Cossack Squats Video
30 Seconds Push-up to Down Dog Video
30 Seconds Glute Bridges Video

Directly Into…

3 Rounds

30 Seconds Air Squats
30 Seconds Mountain Climbers Video
30 Seconds Glute Bridge Walkouts Video

BODY ARMOR

4 Rounds:
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest

STIMULUS

DESCRIPTION
*We’re pulling with the upper body and the lower body in todays Body Armor piece
*Within these 30 seconds windows, you’ll complete as many quality reps of each movement as you can
*Since we alternate between upper body and lower body and because there is 30 seconds of rest after each movement, look to challenge yourself with weight while holding on for the full duration
*If you only have one dumbbell available, complete 30 seconds on each arm and leg before resting for 30 seconds

MOVEMENT VIDEOS

Double Dumbbell Rows: Video

Double Dumbbell Romanian Deadlifts: Video

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DAILY MINDSET

 

“I was complaining I had no shoes, until I met a man who had no feet.”

~Confucius

A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

Never whine, never complain, never make excuses.

Dustin and Mike working through the Power Cleans during Fridays WOD!

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Happy Birthday Taylie!

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WOD

”Long Beach”

1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

STIMULUS

DESCRIPTION
*Going on the longer side in this all bodyweight workout
*The reps get smaller, but the rounds increase as this workout progresses
*We expect this piece to take around 25-30 minutes to complete
DOUBLE UNDERS
*If you have 100+ double unders unbroken, complete this workout as written
*If you’re under 100 reps, consider reducing the reps or completing another variation
*Use the following time recommendations when considering your options:
*160 Double Unders: 3:00 or Less
*80 Double Unders: 1:30 or Less
*40 Double Unders: :45 or Less
BAR FACING BURPEES
*Although there isn’t a weightlifting movement in this workout, we’ll set up a barbell with plates on it so standardize the burpee
*Make sure to face the barbell in the bottom of your burpee
*You can jump up or step up off the ground
*Jump with both feet over the bar
*You do not need to stand to full extension
STRATEGY
GENERAL
*While the opening round looks like the most amount of work on paper because of the high reps, the *5 rounds that follow make up the majority of the workout
*The workout can’t be “won” in the first round, but it can certainly be “lost” there
*Use the first 160 double unders, 800 meter run, and 40 bar facing burpees as a primer for the remaining 280 double unders, 1,000 meters of running, and 70 bar facing burpees
*Think about maintaining or building upon your opening round speed as you move along in this workout
*This speed is something you see yourself holding for close to 25-30 minutes
*Start smart and finish strong
DOUBLE UNDERS
*The double unders are the only movement we’ll break up
*Consider the following approaches to chip away at each set
Set of 160:
1 Sets: 160
2 Sets: 80-80 or 100-60
3 Sets: 60-50-50
4 Sets: 40-40-40-40
5 Sets: 50-40-30-20-20
Sets of 80:
1 Sets: 80
2 Sets: 40-40 or 50-30
3 Sets: 30-30-20
4 Sets: 20-20-20-20
Sets of 40:
1 Sets: 40
2 Sets: 20-20
3 Sets: 15-15-10
DOUBLE UNDERS
Reduce Reps
Single Unders (320-160-80)
Time Cap Each Set:
160 Double Unders: 3:00
80 Double Unders: 1:30
40 Double Unders: :45
200 METER RUNS
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
15 x 10 Meter Shuttle Runs
400 METER RUNS
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
30 x 10 Meter Shuttle Runs
800 METER RUNS
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
80/55 Calorie Schwinn Bike
60 x 10 Meter Shuttle Runs

WARMUP

Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

BODY ARMOR

8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold

STIMULUS

DESCRIPTION
*Today’s Body Armor piece is focused on the muscles of the midline and posterior chain
*After 20 seconds of active movement, we’ll complete a 10 second isometric hold
*Since we are alternating muscle groups every 30 seconds, do your best to move/hold for the entire duration
HOLLOW HOLD
*The hollow hold can be modified by bending knees and/or keeping arms by sides
GLUTE BRIDGES
*Glute bridges can be done with feet elevated, or flat on floor
*Elevating the feet will create more of a challenge

MOVEMENT VIDEO

Movement Overviews: Video

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DAILY MINDSET

 

“Action is the fundamental key to all success.”

~Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.