2 Rounds(30min cap):
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches
Dumbbell: 50/35
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
What’s interesting about Einstein’s question, is that both answers are true.
We can choose a hostile universe.
Or we can choose a friendly one.
And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it.
In the hostile universe, we take the scarcity mindset. Where everything, is a threat. If someone is winning, I’m losing. For there’s only so much success to be had… it’s a fixed amount. From the moment we wake up in our bed, we’re on the defense. Instead of focusing on the reasons why we’ll succeed, we’re instead dwell on all the reasons we won’t.
In the friendly universe, we take the abundance mindset. If someone is winning, they are an inspiration. If they can do it, so can I. And there’s plenty of winning to go around. Instead of fighting for a bigger slice of the pie, let’s just get an even bigger pie.
We choose the lens we place over our eyes.
Change our perception, and we change our world.
30 Seconds:
Easy Row
Plate Hops (In and Out)
Slow Air Squats
Moderate Row
Plate Hops (Forward & Back)
Arms Overhead Air Squats
Moderate Row
Single Leg Plate Hops (30 Seconds Each Side)
Plate Counterbalance Squats
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Pigeon Pose: 1 Minute Each Side
Squat Hold: 1 Minute
Teams of 3
20 min AMRAP:
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)
*Complete Full Rounds Before Switching
Romanian Deadlift
Build to a Moderate Set of 6
12 min AMRAP:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Erg Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Erg Bike
…
Up By 3’s Until Finish
“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn
Motivation feels good.
It makes things feel, just, easy. So natural.
We recognize anything in life that’s worth working towards… won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us. What will be however, is our commitment.
Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It won’t be a single action that makes, or breaks us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through the dedicated commitment to discipline ourselves.
Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin
Comparing ourselves to others is a double-edged sword.
We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.
But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.
It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
6 Minutes For Quality With a Buddy
Buddy 1
Moderate Bike
Buddy 2
1 Round:
5 Push-up to Down Dogs
5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)
5 Barbell Strict Press & Reach
Switch Stations After Buddy Completes Full Round of 5-5-5
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Child’s Pose: 1 Minute
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
For Time:
Buy-In: 50/35 Calorie Assault Bike
21-15-9
Shoulder to Overhead (135/95)
Pull-ups
Cash-Out: 50/35 Calorie Assault Bike
