Nick
Warmup
3 Rounds
:30 Jumping Jacks/Single Unders
60: Flutter Kicks (total)
10 Reverse Lunges
WOD
AMRAP 12:00 Minutes
10 Alt. Box Step ups/ Alt. DB Snatch (50lbs/35lbs)
20 Alt. V-UPs
40 Plate Hops/ 60 Double Unders
Post scores to comments
Accessory “Ab Burner”
1 Round
1:00 Plank
30 Alt. Leg VUPs
1:00 Side Plank (right)
30 Alt. Leg VUPs
1:00 Side Plank (left)
30 Alt. Leg VUPs
Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
Crystal
Warmup
3 Rounds
:30 Single Unders/Jumping Jacks
5 Jumping Air Squats
WOD
3 Sets of: AMRAP in 4:00 Minutes, Resting 2:00 Mins btw sets
30 Plate Hops/30 Double Unders
15 Air Squats/ Single arm DB thrusters (50lbs/35lbs)
Post scores to comments
Accessory Work
5:00 Min Pistol progression work
*Single leg squat from top of box to floor
*Single leg squat to box
*Single leg rig/assisted pistol (hanging onto rig/doorway for balance)
Ken
Join us for Sip and Stretch tonight at 7pm
Link in Box Brief
Warmup
5:00 Min Clock
10 Glute Bridges
5 Russian baby makers
10 Reverse lunges (total)
WOD
3 Rounds for time
12 Alt. Box Step ups/Double DB Deadlifts (50lbs/35lbs)
9 Burpees/ Lateral DB Burpees
12 Alt. Jumping Lunges/ Double DB Front Squats (50lbs/35lbs)
REST 5:00 Minutes
For Time
36 Alt. Box Step ups/Double DB Deadlifts (50lbs/35lbs)
27 Burpees/Lateral DB Burpees
36 Alt. Jumping Lunges/Double DB Front Squats (50lbs/35lbs)
Post scores to comments
Accessory Work
3 Sets:
10 Cat Cow Exercises
10 Bird dogs (per side)
20 Supermans
Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (each side)
Box Brief:
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
Built By Division Mindset
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.
Are we focused on what might go wrong?
Or are we focused on what will make it go right?
Meghan
Join us for Yoga tonight at 7pm. Link in Box Brief
Warmup
3 Rounds
12 Alt. Bodyweight RDLs (in total)
4 Inch Worms to Pushups
:30 Single Arm DB Overhead Hold/ Plank Hold (each arm/each side)
WOD
3 Sets of:
1:00 Min: Max Situps
1:00 Min: Max Alt Box Step ups/ DB Box Step ups
1:00 Min: Max Alt. Leg V-UPs
1:00 Min: Max Reps Chair Dips/ DB Single DB Devil Press (50lbs/35lbs)
1:00 Min: REST
Post scores to comments
Accessory Work
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot-each side)
10 Single Leg DB RDL (each side)
Stretching
2:00 Min: Pigeon Stretch (each side)
Box Brief:
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
Travis
Warmup
30ft Walk on toes, forward
30ft Walk on toes, backwards
30ft Walk on heels
30ft Walk feet turned out
30ft Walk feet turned in
30ft Lunge with arms locked out overhead
30ft Lunge walk, torso twists towards forward leg
30ft Butt Kickers
30ft High Knees
30ft Bear Crawl Forward
30ft Bear Crawl Backward
then…..
1 set of:
10 Alt. Worlds greatest stretch
10 Air Squats
WOD
15:00 Minute Clock
0:00-3:00 Minutes: 400m Run+Max Jumping Air Squats/ DB Goblet Squats (50lbs/35lbs)
Rest 1:00 Minute
4:00-7:00 Minutes: 400m Run+Max Reverse Lunges/ Alt. DB Clean and Jerks (50lbs/35lbs)
Rest 1:00 Minute
8:00-11:00 Minutes: 400m Run+ Max Jumping Air Squats/ DB Goblet Squats (50lbs/35lbs)
Rest 1:00 Minute
12:00-15:00 Minutes: 400m Run+ Max Reverse Lunges/ Alt. DB Snatches (50lbs/35lbs)
Post scores to comments
Accessory Work
3 Sets
10 Tempo DB Bench Press (2 sec down/2 sec up)
10 Tempo DB Bent Over Rows (2 sec down/fast up)
10 Seated Alt. DB Curls (each side)
Stretching
2:00 Min Pancake Stretch
2:00 Min Frog Stretch
Box Brief
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
Britt
Warmup
5:00 Minute Clock
30 Single Unders/ Jumping Jacks
6/perside- Worlds Greatest stretch
3 Inch Worms to pushups
:20 Active bottom of the squat hold
WOD
2 Sets of
25 Pushups
50 Air Squats
100 Double Unders/Plate Hops
50 Air Squats
25 Pushups
*Rest 3:00 Minutes btw sets
Post scores to comments
Accessory “Ab Burner”
3 Rounds
1:00 Minute Plank hold (elbows)
:30 Side Plank (right/left)
60 Flutter Kicks (in total)
Box Brief:
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
BUILT BY DIVISION MINDSET
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
A quote from a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.
It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michelangelo simply worked his ass off.
Greatness is not by chance. It is by choice. Let’s get to work.
--
Jess
WARMUP
10:00 Minutes
30 Jumping Jacks
20 Alt. Single Leg RDL
10 Small circles forward
10 Big circles forward
10 Small circles backwards
10 Big circles backwards
10 arm swings across the chest
10 arm swing up and down
5 Inch worms to pushups
followed by- with workout weight:
5 Clean and Jerks
100 Meter Run
8 pull-ups
5 Burpees
WOD
GLEN
30 Double Dumbbell Clean and Jerks (50’s/35’s)
1 Mile Run
50 Pull-ups
1 Mile Run
100 Burpees
Post scores to comments
MODIFICATIONS
RUN
2k Row
4k Bike Erg
1,600 Meter Ski Erg
100/75 Calorie Assault or Echo Bike
60 burpees
PULL-UPS
Reduce Rep
3 Minutes of Practice
60 Ring Rows
30 Strict Pull-ups
Dual Dumbbell Bent Over Rows
Renegade Rows
Odd Object Bent Over Row
Box Brief:
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
