Ascending Ladder for 15 Minutes:
3 Kettlebell Swings, 3 Box Jumps, 3 Calorie Bike
6 Kettlebell Swings, 6 Box Jumps, 6 Calorie Bike
9 Kettlebell Swings, 9 Box Jumps, 9 Calorie Bike
…
Continue to Add (3) Reps Per Round to Each Station
“Body Building”
3 Rounds, Not for Time:
50 4-Count Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups
*Using Dumbbell or Odd-Object
“If we did all the things we are capable of, we would literally, astound ourselves.” – Thomas Edison
Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.
We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.
Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.
This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.
2-3 Sets
10 Dumbbell Push Press (5/5)
20 Air Squats
200m Run
2-3 Sets
15 Banded Good Mornings*
30 Second Front Plank
*Use broomstick, band, or no equipment
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
For Time:
Buy-In: 1 Mile Run
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Cash-Out: 1 Mile Run
“A fall into a ditch can make you wiser.”” – Chinese Proverb
A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.
Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.
A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts, and where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.
50 Single Unders
50 Double Unders(or 1 min dub practice)
3 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
15 Air Squats
18 min AMRAP:
10 Strict Toes to Bar*
20 Alt. Dumbbell Power Snatches
60 Double-Unders(90 singles)
*if unable to do, work to get your toes as high as possible while staying precise and strict. Or perform toe raises https://youtu.be/Q7T1s_CQ8TM
5 Rounds:
5 Squat Stretch + Hamstring Stretch
10 Calorie Bike/Row OR 100m Jog
15 Dumbbell deadlifts
5 Rounds For Time:
100 Meter Single DBFarmers Carry
200 Meter Run
30 DB or KB Russian Swings
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
Picture a giant flywheel. It’s at rest, and we are going to manually start it.
To get it to just budge an inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.
By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.
We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.
There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.
2-3 ROUNDS:
30 sec Dumbbell Deadlift
30 sec Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms
On the 0:00…
5 Rounds of “Strict Cindy”
50 Alt. Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alt. Single Arm Squat Clean Thrusters
