Debrief 18: Detachment & Cutting Ties with People
Two types of people to cut personal ties with and ways to practice detachment.
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06-14 to 20
06-14
10-9-8-7-6-5-4-3-2-1
DB Alternating Curls
DB Renegade Rows
DB Bent Over Rows
DB Russian Twists
DB Goblet Hold Lunges
DB Clean & Jerks
06-15
30:00 AMRAP
10x Pull Ups
9x Sit-ups
8x Jumping Air Squats
7x Push Ups
6x Jumping Jacks
5x Box Jumps
400m Run
06-16
5x Rounds
5x Burpees
10x Single Arm KB/DB Thrusters Left
5x Devil Press
10x Single Arm KB/DB Thrusters Right
06-17
800m Run
Then…
5x Rounds
10x Wall Balls
10x Push-press 2xDB or Barbell
5x Burpee Box Jump Overs (or Burpees then Box Jumps)
06-18
20-20-15-15-10-10-5-5
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
Flutter Kicks (x4)
06-19 20
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Stu Brauer – Keeping a Strong Growth Focused Mindset in Business
We are joined by Stu Brauer long time Fitness Professional , Gym Owner, Podcaster and Business Consultant in the “micro-gym” space on how he has developed such a strong growth focused mindset over the years as he’s evolved who he is within the industry.
06-07 to 13
06-07
30:00 AMRAP
10x Burpees
3x Deadlifts 155#/105#
10x Push Ups
3x Deadlifts 155#/105#
10x Air Squats
3x Deadlifts 155#/105#
400m Run
06-08
20-20-15-15-10-10-5-5
Box Jumps 20″
KB Swings 55#/35#
Push-ups
KB Goblet Squats 55#/35#
06-09
4x Rounds
1:00 Work + :20 Rest
1) Box Jumps or Step-ups
2) DB/KB Snatch
3) Row (max cals)
4) Battle Ropes
5) KB Deadlifts (2x KB)
6) Goblet Squats
06-10
30:00 AMRAP
30x Air Squats
25x Sit-ups
20x Push Ups
15x Push-Press 2xDB AHAP#
10x Burpees
5x Pull Ups
200m Run
06-11
25:00 AMRAP
10x KB Russian Twists
10x Ring Rows or Inverted Row
10x 1/2 Turkish Get up (Turkish sit-ups) / Per-side
10x Hand Release Push-ups
10x KB Around the Head
10x KB Goblet Squats
06-12 13
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
05 31 – 06 06 21
05-31
10-9-8-7-6-5-6-7-8-9-10
Air Squats
Sit-ups
Lunges
*Hold a :100 plank after each ‘even’ number round.
06-01
‘JOHNNY BRAVO’
100 Push Press (95#/55#)
Perform 5x Deadlifts Every Time You Break*
*Resting in the front rack for more than 3 seconds qualifies as breaking 😈
06-02
‘HELEN-ISH’
6x Rounds
Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups
Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU
06-03
5x Rounds
8x Alt DB Snatches
24x Double Unders
Into…
5x Rounds
4x 2xDB Thrusters
12x Burpees
06-04
20:00 EMOM
MIN 1: 200m
Run MIN 2: 10x Burpees
06-05 06
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim