2-3 Sets
5 Inchworms
30 Second Hollow Hold
10 Scapular Pull-Ups
30 Second Arch Hold
5 Air Squats (with 3 second pause at the bottom)
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders
*throw a weight vest on if you’re feeling froggy
Or
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count.
3 Sets x 30 secs each
Knuckle Drags
Glute Bridges
Air Squats
HOME OPTION #1
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges or 200m Run
20 Single Arm Hang Dumbbell Snatches
B. On the 7:00…
3 Rounds:
20 Jumping Lunges or 200m Run
20 Single Arm Power Cleans
C. On the 14:00…
3 Rounds:
20 Jumping Lunges or 200m Run
20 Singe Arm Dumbbell Thrusters
*On all DB movements, alternate hands every 5 repetitions.
Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
HOME OPTION #2 (no equipment)
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
B. On the 7:00…
3 Rounds:
20 Jumping Lunges or 200m Run
20 Odd-Object Step-Ups
C. On the 14:00…
3 Rounds:
20 Jumping Lunges or 200m Run
20 Odd-Object Thrusters
*use porch or stair steps. Use a box or sturdy bench, but please be safe!
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we lose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
12 min EMOM:
Minute 1: 30 Seconds Jump Rope or Dot Hops
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Step Back Lunges
Minute 4: :30 Seconds Active Divebombers
*dot hops
https://youtu.be/mvTkmqg3oWQ
5 Rounds For Time:
80 Double Unders*
40 Sit-ups
20 Push-ups
10 Reverse Burpees
*120 single under or 60 dot hops
Revere burpee
https://youtu.be/WCEuVr-n_OY
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.
The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.
Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
Home Workout option #1(equipment)
Warmup For Quality:
2 Inchworms
2 Strict Pull-ups
2 Broad Jumps
4 Inchworms
4 Strict Pull-ups
4 Broad Jumps
6 Inchworms
6 Strict Pull-ups
6 Broad Jumps
WORKOUT:
Ascending Ladder for 15 Minutes:
2 Strict Pull-ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
…
* Continue adding 2 reps to each movement
* Athlete’s choice on when to alternate hands on the single arm cleans, both DB heads touch the floor
Home Workout option #2 (no equipment)
Warm-up
For Quality:
2 Inchworms
2 Odd Object bent over rows
2 Broad Jumps
4 Inchworms
4 Odd Object bent over rows
4 Broad Jumps
6 Inchworms
6 Odd Object bent over rows
6 Broad Jumps
WORKOUT:
Ascending Ladder for 15 Minutes:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd-Object Facing Burpees
…
*Continue to add 2 reps to each movement
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.
30 Seconds Each
Push-up to Down Dog
Air Squats
Arch Hold
Air Squats
Hollow Hold
Air Squats
Sit-ups
Air Squats
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
For Time (30 Minute Cap):
3 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
Then
15 Thrusters (95/63)
15 Thrustrers (115/83)
15 Thrusters (135/93)
Then
3 Rounds:
21/15 Calorie Assault Bike
15 Barbell Facing Burpees
Home Workout option #1
Warm-Up
2-3 Sets
200m Run
15 Glute Bridges
15 Knuckle Drags
25 min AMRAP:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Home Workout option #2
Warmup
2-3 Sets
20 Single Jumps
15 Glute Bridges
15 Knuckle Drags
For Time:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders
*100 singles if not doing doubles
