3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
70/50 Calorie Assault Bike
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
“You’re remembered for the rules you break.” – General MacArthur
There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.
That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.
These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.
200 Meter Row
30 Seconds
Jumping Jacks
Box Step-ups
Air Squats to Medicine Ball
Jumping Jacks
Lateral Box Step-ups (30 Seconds Each Leg)
Squats Holding Medicine Ball
Jumping Jacks
Low Box Jumps (Step Down)
Push Press & Reach with Medicine Ball
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
“Problems are simply opportunities in work clothes”
In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.
Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.
Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.
30 Seconds
Hollow Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Superman Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
PVC V-Ups
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Couch Stretch: 90 Seconds Each Side
16 min AMRAP:
12 Hang Power Cleans 135/93
21 Lateral Barbell Burpees
12 Push Jerks 135/93
21 Toes to Bar
RX+ 16 min AMRAP:
12 Hang Power Cleans 155/103
12 Burpee Box Jump Overs 24/20″
12 Push Jerks 155/103
12 Bar Muscle-ups
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen
When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.
Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.
“Empathy” is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.
The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.
6 Minutes For Quality:
Buddy 1
1 Round:
5 Ring Rows
10 Kettlebell Goblet Squats (Light Weight)
15 Sit-ups
Buddy 2
Easy Row
*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Kettlebell Ankle Stretch: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/63)
