Thursday May 14, 2020

Gabe is looking calm and collected as he works through his Bar Over Burpees!


“Grip Don’t Trip”

100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry

Dumbbell: 50/35


*The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume
*Between each set of air squats and sit-ups, you’ll complete a 100 meter farmers carry
*We expect this piece to be on the longer side
*The intended time range is around 25-30 minutes
*Carry a dumbbell or a kettlebell by your side in one hand
*Choose a weight that allows you to complete the 100 meters without dropping
*You can also reduce the distance if you have a heavier weight
*Switch hands as needed during the walk to stay moving
*Use and AbMat if you have it, as it allows the abs to fully flex and extend
*If you don’t have an AbMat, you can anchor your feet on dumbbells or under the couch
*Kettlebell Farmers Carry
*20-30 Second Side Plank (Each Side) Video
*Sandbag Carry Video
*Barbell Front Rack or Back Rack Carry
*The arms aren’t heavily involved as the main movers in this workout, but they can help you move better and more efficienty
*With high rep sit-ups, being aggressive with the arm throw will help keep you moving by taking some pressure of the core
*In the farmers carry, we want to keep the arm carrying the weight pinned to the body to prevent any swinging
*You can also hold the opposite arm up slightly in front of you to help “counterbalance” the dumbbell trying to pull you in the opposite direction
*You can also use the arms to help “counterbalance” you in the squat
*Your chest wants to drop towards the floor, but lifting your arms up as your squat can help you maintain a more upright and neutral position
*This workout starts out fairly front loaded on the squats and sit-ups
*There are more reps in the first two rounds than there are in the last three rounds
First 2 Rounds: 180 Air Squats + 90 Sit-ups
Last 3 Rounds: 120 Air Squats + 60 Sit-ups
*While the workout has a lot of reps early on, you are incentivized to maintain intensity based on the format:
*The numbers are pretty big in the first two rounds, but they do get smaller every time you come back to them
*There is also very little interference between movements – as we move from a lower body push, to a midline flexion and extension movement, to a grip dominant carry
*Use this format to your advantage to find a way to keep moving on each station
*When your quads, abs, or forearms are burning and you want to stop moving, tell yourself that “this body part gets a break on the next movement and I have less reps next time”


3 Sets

1 Minute Active Spidermans Video
1 Minute Side Plank (30 Second Each Side)
1 Minute Wall Sit

*Using the wall as back support, sit in a position just below parallel

*The hips and shins should both be at 90 degrees




“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.”

~Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, its a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

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