Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Bike
Even Minutes: “X” Power Cleans
Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans
“As for me, all I know is that I know nothing.” – Socrates
A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.
Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?
Always open-minded, eager to learn. Always a student.
30 Seconds Each:
Jog Around Room
Active Dive-bombers
Slow Air Squats
Skip Around Room
Active Dive-bombers
Air Squats
Bear Crawl Around Room
Active Dive-bombers
Jumping Air Squats
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)
1 Round of “Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees
“No one was ever wise by chance.” – Seneca
Take two individuals, on a hike in the woods.
The first trips over a root, and after the stun, kicks the root in frustration and storms away.
The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance, but by choice.
30 Seconds
Right Leg Lateral Box Step-ups
Inchworm to Push-up
Left Leg Lateral Box Step-ups
Inchworm to Push-up
Box Jump + Step Down
Inchworm to Push-up
MOBILITY:
PVC Pass Throughs: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Barbell Warm-up(coaches choice)
3 Position Complex:
pockets
above knee
floor
5 Rounds:
10 Power Snatches 95/63
10 Box Jump Overs 24/20″
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest
“Never confuse movement, with action.” – Ernest Hemingway
We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.
We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.
Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?
45 Seconds:
Running in Place Single Unders
Arm Circles
Spidermans Push-backs Click Here
30 Seconds:
Running in Place Single Unders
Arms Hugs
Push-up to Down Dog
15 Seconds:
Running in Place Single Unders
Arms Up and Down
Push-ups
Barbell Warmup(coaches choice)
3 Rounds(24 min cap):
800 Meter Run
80 Double Unders
21 Push Presses 115/83
Looking for distances, weights, and variations that allow us to get the work done in less than 24 minutes. Lets choose appropriate modifications/loads and beat the clock today!
RUN:
Choose a run distance you can complete in under 4 minutes
DOUBLE UNDERS:
Choose a rope variation or rep number that you can complete in under 2 minutes
120 singles or 90 seconds of DUB practice
PUSH PRESS:
Choose a push press weight you can complete the 21 reps in less than 2 minutes
This is likely something you can get done in 2-3 sets
