Moral Distress
The problems we face with moral distress and how to build and utilize resiliency to combat it.
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04 12 – 04 18 21
04-12
CAPTAIN AMERICA
5x Rounds
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
200m Run
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist
*Plate = 25#/10#
**L1 3 rounds, L2 5 rounds
04-13
BLACK WIDOW
15:00 AMRAP
10x Shadow Box: Front Kick + Punches (left+right+hook+uppercut)
10x Push-ups
10x 180 Squat Jumps
10x Burpees (W/O Push-up)
10x Mountain Climbers
10x Leg Throughs (All fours to single leg through)
04-14
WINTER SOLDIER
15:00 AMRAP
20x Goblet Squats (55#/35#)
200m Single Arm KB Farmer Carry
*Change Arms @ ~100m
**KB = AHAFP (*Coach's Choice)3:00 Rest Then
15:00 AMRAP
200m Run
20x Alternating “hand on” Plate Push-ups
200m Plate Carry
20x Ground To Overhead with Plate
*Plate = 45#/35#
04-15
WANDA VISION
5:00 AMRAP each set (3:00 rest between sets)
Set 1 “VISION”: 5x Box Jumps, 7x Toes-to-Bar (High Knees)
Set 2 “SCARLET WITCH”: 5x Goblet Squats (55#/35#), 7x Push-ups
Set 3 “AGATHA”: 5x Pull-ups, 7x Wall Balls (20#/12#)
*FINISHER*
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
04-16
THANOS
25:00 AMRAP
6x “Thanos Complex”
Power Clean + Push Press + Front Squat 115#/75#
**If not RX then use lowest weight you can handle out of 3 movements
1x 200m Single Arm KB Carry (75#/55#)
*Change Arms @ ~100m
6x Bar Facing Burpees
04-17 & 04-18
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Rest Day (opposite day to the AR day)
Debrief 16: Little things that tell you a lot about a person
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
This week joined by co-host Aaron “Grizz” Griswold.
Debrief 15: Goals vs Resolutions, Growth, Learning about people by what they say and do, taking action
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
This week joined by co-host Aaron “Grizz” Griswold.
03 29 – 04 04 21
03-29
For Time
10x Burpees
20x Push-ups
10x Burpees
30x V-ups
20x Push-ups
10x Burpees
40x Lunges
30x V-ups
20x Push-ups
10x Burpees
50x Air Squats
40x Lunges
30x V-ups
20x Push-ups
10x Burpees
03-30
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Pres
10x Front Squat
10x Thruster
2xDB’s #AHAP
Then…
3x 1:00 Wall Sit
Rest :30 between sets
3x 1:00 Plank
Rest :30 between sets
3×12 v-ups
Rest as needed between
03-31
3x Rounds
400m Run
21-15-9
Burpees
Goblet Squats #AHAP
Sit-ups
Then…
400m KB/DB ‘Suitcase’ Farmer Carry AHAP#
2:00 Rest
400m KB/DB ‘Suitcase’ Carry AHAP#
04-01
16-14-12-10-8-6-4
Sit Ups
Single Arm DB Devil Press #AHAP
*30x Double Unders after each round. (3:1 Singles)
04-02
8:00 AMRAP
8x Push-ups
2-4-6-8-10-… -> Air Squats
Then…
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Press
10x Front Squat
10x Thruster
2xDB’s #AHAP
04-03 & 04
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Rest Day (opposite day to the AR day)