This week’s review of useful intel from social media and the internet that’s worth talking about with special guest Heather Dughaish.
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Do you suffer for your own growth and improvement? On purpose no less?
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Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
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~5:00 Cardio
then
~5:00 Mobility
For Time:
30x Thrusters w/Single DB (swap hands)
30x Burpees
1.5 Mile Run/Jog/Walk
~5:00 Cardio
then
~5:00 Mobility
9:00 AMRAP:
9x Burpees
9x Box Jump Overs 24″/20″
**Scale the box jumps to step up/overs
4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)
~5:00 Cardio
then
~5:00 Mobility
5X8 DB Shoulder Press #AHAP
5X Rounds for Time:
15x KB Deadlift #AHAP
200M Run
~5:00 Cardio
then
~5:00 Mobility
~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim
~5:00 Cardio
then
~5:00 Mobility
~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim
~5:00 Cardio
then
~5:00 Mobility
STRENGTH WORK
Goblet Squat 5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.
3x Rounds
of 3 Minutes On: 2 Minutes Off
AMRAP
4x Burpees
6x Alt. DB Snatch #AHAP
Are you ‘Courageous” in your life? I don’t mean the; run into a burning building type of courage, but more the way you live your day.
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~5:00 Cardio
then
~5:00 Mobility
8:00 AMRAP
5x Push-Ups
10x Sit-ups
15x Air Squats
2 Minutes Rest
8:00 AMRAP
15x Air Squats
10x Sit-ups
5x Push-Ups
FINISHER
1 Mile Run/Jog/Walk
~5:00 Cardio
then
~5:00 Mobility
8x Rounds for time:
4x Single Arm Devil’s Press
8x Single Arm DB Thrusters
DB = #AHAP
FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)
~5:00 Cardio
then
~10:00 Mobility
5x Rounds for Time:
7x Pull-Ups (assisted) or Ring Rows
9x Wall Balls or Goblet Squats
11x Burpees
FINISHER
1.5 Mile Run/Jog
~5:00 Cardio
then
~10:00 Mobility
3x Rounds of:
10x Snatch (Left)
10x RKBS
10x Snatch (Right)
10x RKBS
10x Around-the-Body
10x RKBS
10x Around-the-Body
10x RKBS
10x Goblet Squat
10x RKBS
Weight = #AHAP
**FINISHER**
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
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~5:00 Cardio
then
~10:00 Mobility
5-8-13
Handstand Push-ups
Deadlifts 225#/185#
Then
OH KB/DB 55#/35# Lunge @ 100′
**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00
~5:00 Cardio
then
~10:00 Mobility
For Time:
30x Box Jumps (24″/20″) / Step-Ups
30x Pull-ups / Bands or Ring Rows
30x Kettlebell Swings (#AHAP)
30x Front Squats (115#/80#) / DB’s AHAP#
30x Toes to Bar / High Knees / V-ups
30x Push Press (115#/80#) / DB’s AHAP#
30x Deadlifts (115#/80#) / AHAP#
30x Wallballs AHAP#
30x Bar Facing Burpees / Burpees / Push-ups
30x Double Unders / 3:1 Singles
“A green light is an affirmation, setting yourself up for success,” McConaughey says. “A green light can be as simple as putting your coffee in the coffee filter before you go to bed so tomorrow morning all you’ve got to do is push the button.”
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Humility is perhaps one of the most important secrets to success in life. But how do you cultivate a focus on it and not build your ego at the same time.
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Reviewing some of the things that caught my eye over the past week or so on Instagram.
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Reviewing some of the things that caught my eye over the past week or so on Instagram.
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Digging into Musashi’s “book of five rings” via a post about his 9 principles for a Warrior Mindset.
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Reviewing some of the things that caught my eye over the past week or so on Instagram.
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Join us as we ramble through our opinions on ‘bitching’ and decisions and other things that affect us on a daily basis.
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What is the ’75 Hard’ challenge about. How’s it going and what to look forward to with it.
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