2 Rounds
20 Seconds of Work
Air Squats
Push-up Plank (On Hands)
AbMat Sit-ups
Air Squats
Hollow Hold
Arch Hold
Air Squats
Right Side Plank
Left Side Plank
10 Seconds Rest Between Movements
MOBILITY:
Tabletop Stretch: 1 Minute
Pec Stretch on Wall: 30 Seconds Each
Teams of 2
20 min AMRAP:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins
Pain gets a bad rap.
Not in our world.
Pain is purely a temporary feeling… where suffering is a state of mind.
As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.
Pain is mandatory.
Suffering is optional.
30 Seconds Each:
Active Samson
Plate Hops
Air Squats
Plate Lateral Squats
Active Spidermans
Plate Counterbalance Squats
Glute Bridges
Plate Ground to Overhead
Inchworm to Push-up
Plate Hand Walk Overs
Push-up to Down Dog
Plate Overhead Reverse Lunges
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Front Rack Stretch: 45 Seconds
Pigeon Pose with Wrist Stretch: 45 Seconds Each Side
3 min AMRAP:
3 Power Cleans
3 Front Squats
3 Push Jerks (135/93)
Rest 3 Minutes
3 min AMRAP:
3 Power Cleans
3 Front Squats
3 Push Jerks (155/103)
Rest 3 Minutes
3 min AMRAP:
3 Power Cleans
3 Front Squats
3 Push Jerks (185/133)
AMRAP 18:
100′ Walking Lunge
5 Chin-ups
9/7 calor ski
5 Chin-ups
The Marshmallow Experiment
The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.
The researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later. Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back. The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.
The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.
40 Seconds
Easy Row
Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)
Moderate Row
Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)
Faster Row
Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)
Performed with a Single Light Dumbbell
30 Seconds Each
Push-up to Down Dog
Alternating Box Step-ups
Mountain Climbers
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops
Performed with Low Box
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY (12:00 – 15:00)
Child’s Pose on Box: 1 Minute
Wrist Stretches on Box: 30 Seconds Each Direction
4 rounds:
:40 Shoulder to OH
:20 rest
:40 Double DB Box Step Ups*
:20 rest
:40 Burpees to Rig*
:20 rest
:40 Calorie Row
:20 rest
Barbell:
RX+ 135/93
RX 115/83
DBs:
RX+50s/35s
RX 35s/25s
*DBs will be held from the hang
*find a target that is just above your reach with arms and fingers extended
“Head, Heart, Hands.” – Jim Kwik
Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.
It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.
It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.
As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?
Head, Heart, Hands.
Our reasons are what will reap our results.
30 Seconds
Easy Bike
Single Unders
Knuckle Drags (Alternating)
AbMat Sit-ups (No Arms)
Moderate Bike
Single Unders
Active Spiderman + Hamstring Stretch
AbMat Back Extensions
Faster Bike
Single Unders
Active Samson + Hamstring Stretch
AbMat Sit-ups (With Arms)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Let’s group up to conserve space and weights.
No misses.
13 min AMRAP:
60/45 Calorie Assault Bike
Directly Into…
5 Deadlifts (245/165)
15 Sit-ups
25 Double Unders
