Juli

Sip and Stretch with us tonight @ 7:00pm. Link located in Box Brief

WARMUP
10:00 Minutes
30 Jumping Jacks
30 Alt. Mountain Climbers
10 Air Squats
20 Jumping Jacks
20 Alt. Mountain Climbers
8 Air Squats
10 Jumping Jacks
10 Alt. Mountain Climbers
6 Air Squats
followed by- with lighter weight: 
7 thrusters
8 plank rows
10 jumping lunges
followed by- with workout weight:
5 thrusters
6 plank rows
8 jumping lunges

WOD
5 Rounds:
10 Double Dumbbell Thrusters (50’s/35’s)
20 Dumbbell Plank Rows (10/side)
30 Jumping Lunges
Post scores to comments

MODIFICATIONS
Double Dumbbell Thruster >> Odd Object Thruster
Dumbbell Plank Rows >> Odd Object Bent Over Row
Jumping Lunges >> Alternating Reverse Lunges

BODY ARMOR
2:00 – 1:30 – 1:00 – :30:
Pushup Plank Hold
Hollow Hold
Wall Squat Hold

 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

“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Box Brief
Wednesday Yoga: https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09 

Friday Sip and stretch: 
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

 

 

 

Yoga tonight @ 7PM Zoom link in Box Brief

WARMUP
With Lighter Weight:
5 Devil’s Press
7 Over-and-Back Dumbbell Hops
9 Double Dumbbell Squats
followed by- with workout weight:
3 Devil’s Press
4 Over-and-Back Dumbbell Hops
5 Double Dumbbell Squats

WOD
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops over Dumbbells
5 Devil Presses (50’s/35’s)
Post scores to comments

MODIFICATIONS
Devils Press
10 Single Arm Devil’s Press (5 Each Side) 
Over-and-Back Dumbbell Hops
25 Double Unders 
Double Dumbbell Squats
20 Single Dumbbell Goblet Squats

BODY ARMOR
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets

 Box Brief:
Wednesday Yoga: https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09 
Friday Sip and stretch: https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

 

 

 

 

Simonne

WARMUP
4 Sets of 100m run
10 Double Unders
10 AbMat Sit-ups
5 hand release push-ups
WOD, For Time, with a 15:00 Time Cap:
100 DU, 50 Sit-Ups, 25 Hand-Release Pushups
80 DU, 40 Sit-Ups, 20 Hand-Release Pushups
60 DU, 30 Sit-Ups, 15 Hand-Release Pushups
40 DU, 20 Sit-Ups, 10 Hand-Release Pushups
20 DU, 10 Sit-Ups, 5 Hand-Release Pushups
*On the 0, and every 3:00 thereafter:
200m Run
Post scores to comments

MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Lateral hops
Double taps
Single Unders
150, 120, 90, 60, 30
Time Caps
2:00, 1:40, 1:20, 1:00, 0:40
RUN
20/14 Calorie Row
40 mountain climbers
1 minute of Shuttle Runs

Body Armor- 3 Giant Sets:
7 Bottom Range Dumbbell Bench Press
7 Top Range Dumbbell Bench Press
7 Full Range Dumbbell Bench Press
Rest as needed between.

 Box Brief
Wednesday Yoga: https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09 

Friday Sip and stretch: https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09

 

James

Warm-up– 10:00 Minutes
1:00 Single Unders
2 Pullups
6 Push Presses, light weight
8 Deadlifts
12 Air Squats
followed by, with workout weight:
2 pull-ups
4 Push Presses
6 Deadlifts
8 jumping air squats

WOD AMRAP 18:00 Minutes
6 Strict Pull-Ups
9 Double Dumbbell Push Presses (50’s/35’s)
15 Double Dumbbell Deadlifts (50’s/35’s)
21 Jumping Air Squats
Post scores to comments

Modifications for Strict Pullups
-Reduce Reps
-Jumping pull-ups with a controlled negative.
-Banded strict pull-ups
-Bent Over Row
-Renegade Row 
-Odd object row 
-12 ring rows

Body Armor- Not for Time:
15-13-11-9-7: Double Dumbbell Bent Over Rows
:30s Hollow Hold after each set

Built By Division Mindset

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Let’s not wait for the perfect time.
Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.

Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

Stacey

AMRAP 20:00 Minutes 
7 Double Dumbbell Power Cleans (50’s/35’s)
7 Burpees
200 Meter Run
Post scores to comments 

MODIFICATIONS
DOUBLE DUMBBELL POWER CLEANS
Single Dumbbell Power Cleans
Odd Object Power Cleans

200 METER RUN
25 jumping jacks
30 mountain climbers
15 Shuttle Runs [10 Meters]

Yolande

Happy New Year

For Time
30-20-10-20-30
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)
Post scores to comments

MODIFICATIONS
SINGLE DUMBBELL HANG POWER SNATCH
Single Arm Dumbbell Russian Swings
Odd Object Ground to Overhead
SINGLE DUMBBELL THRUSTERS
Single Dumbbell Goblet Thrusters
Jumping Squats (2x Reps)
Odd Object Thrusters 

Built By Division Mindset

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do.
And when the hardship comes, whether it’s today, tomorrow, or next week, remind ourselves of that why. Circumstances do not dictate effort… only we do.

Rest Day
Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog

 

[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35)
[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35)
[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)
Post scores to comments 

MODIFICATIONS
SINGLE DUMBBELL HANG CLEAN AND JERKS
Odd Object Power Clean and Jerk