Workouts
Box breathing/ rolling trouble spots/ ROM drills
3x
20 Walking Lunges
15 Good Mornings
Bear Crawl
Tabata (Perform all 8 rounds of one exercise before going to the next. Rest 1 min between exercises)
KB swings
Pushups
Air Squats
Burpees
50 Weighted Situps
Box breathing/ rolling trouble spots/ ROM drills
400m Run
15 HRPU
400m Run
15 Double Push Press
10x
3 Push Press
For Time
5 Pullups
5 Burpees
50 DU
4 Pullups
4 Burpees
40 DU
3 Pullups
3 Burpees
30 DU
2 Pullups
2 Burpees
20 DU
1 Pullup
1 Burpee
10 DU
Recovery run in whatever time remains.
Clear your calendar for Saturday morning, folks, and come join us for our 8:30am workout at SHS! We'll be filming and photographing the workout so we'll have some materials for advertising. I need as many of you guys there as possible, pretending to have fun :-p
Box breathing/ rolling trouble spots/ ROM drills
400m Run
5x
200m Run
3 Cleans + 3 FSQ + 3 Push Press
Repeat other side
3 Pullups
3 RFT
10/10 Snatches or One Arm KB Swings
200m Shuttle Sprint (50m and back x 2)
3 Rounds
400m Run for time
Rest 2 min between sets
Yoga or active stretch.
Pick one day this week to stay unplugged. You may use your phone for necessary calls and texts, but no social media or games!
It seems like we can’t go anywhere or do anything these days without constantly checking our phones. We’ve developed such short attention spans and have lost our patience, requiring constant stimulation to keep from feeling bored. We get in line at the grocery store and immediately whip out our phones to check Instagram. We read Facebook posts while pumping gas, and we even play games on our phones during meals. We see it in restaurants all the time, and perhaps are guilty of this ourselves- a family is sitting at the table together, and they are all staring down at their phones, as if there weren’t anyone else sitting at the table with them. Not only is this habit killing our posture, but it’s killing our ability to connect with others and to be present.
This week, your challenge is to pick one day and totally unplug. Yes, for an entire day! Obviously, you need to use your phone to contact people, but the rule is that you may only use it for necessary calls and texts. No social media and no games! When you are waiting for something to happen, like when you’re standing in line somewhere, and the urge to browse on your phone strikes, take a look around you instead. Notice the people around you, make eye contact and say hello to someone, maybe even strike up a conversation! When you’re eating, pay attention to your food. Actually taste it, slow down and chew, and enjoy the meal, rather than scarfing some food as quickly as possible while reading the news. Focus on what you’re doing at the moment and enjoy where you are. Breathe. Just be present. Connect with people around you. Stop letting the world zoom past unnoticed, while you’re nose is buried in your screen.
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Box breathing/ rolling trouble spots/ ROM drills
30-20-10
2-Count Mountain Climbers
Situps
Air Squats
10x
3 Double KB Front Squats
10-8-6-4-2
Wall Balls
Pullups
Killers, per leg
Toe To Bar
50 2-count Flutter kicks
30 Good Mornings
Yoga or active stretch.
Women's health clinic is tomorrow! This is a totally free workshop! We'll go over some nutrition and lifestyle tips for maintaining a healthy hormone balance, and Shannon Grooters of Beauty Counter will be presenting some great stuff for you. She'll be providing samples of some great skincare products that are certified by the Environmental Working Group as perfectly safe and free from endocrine disruptors. Mimosas and chocolate will also be present! ;) Join us at 4pm, right after yoga!
Box breathing/ rolling trouble spots/ ROM drills
3x
200m Run
5 Jumping Pullups
5 Dips
5 Squat Jumps
20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats
400m Run For Time
400m Run For Time
200m Run For Time
200m Run For Time
work to rest ratio is 1:1
Yoga or active stretch.
Box breathing/ rolling trouble spots/ ROM drills
3x
5/5 Halos
5 Prying GSQ
5 Good Mornings
5 Pushups + Down Dog
10x
3 Suitcase Deadlift
4 RFT
10 Walking Lunges, single KB in Rack position
10 Snatches (or single arm swings)
5 Push Presses
Repeat other arm
3x
60 sec plank hold
20 Russian Twists
Hip and shoulder mobility.
Box breathing/ rolling trouble spots/ ROM drills
2x
15 Good Mornings
10/10 Step Ups
Bear Crawl
3x
15 Deadlifts
15 Squat Jumps
For Time
15 Double Thrusters
200m Run
20 Burpees
400m Run
30 Wall Balls
800m Run
100 Situps
Yoga or active stretch.
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3x
5 HSPU (mod to pike pushups)
10 Pushups
60 sec Jumprope
10x
3 Push Press
20 min AMRAP
5 Clapping Pushups
10 Ring Rows
20 KB Swings
100m Sprint
Shoulder mobility
Box breathing/ rolling trouble spots/ ROM drills
3x
200m Run
5 Cleans + 5 FSQ + 5 Push Press
Repeat other side
5 Pushups
For Time
800m Run
15 Double Clean and Press, AHAP
800m Run
Tabata Sprints
Yoga or active stretch
Be mindful of negative self talk and stop it in it’s tracks. Replace these thoughts with positive ones every time they arise.
What you say to yourself matters. Henry Ford said it best: “Whether you think you can or your can’t, you’re right.”
Working on your thought patterns can be tough, but it is an extremely valuable skill to master. Start by paying attention to your thoughts, and recognize when you start a negative thought pattern. Then, override those negative thoughts with positive ones. This isn’t as easy as it sounds, and it definitely takes some practice! Next time you see a workout on the board and start thinking, “You want us to do WHAT?!”, switch gears and say something to yourself like, “I’m feeling good and strong… I’ve got this”. I hear you guys encourage each other all the time during those workouts. Treat yourself with as much respect as you treat your friends, and give yourself the same amount of encouragement and confidence! This applies to anything and everything in your daily life; not just your workouts.
Remember the dirt dives we talked about when we first started the SEAL training programming? Dirt diving is positive visualization; it’s succeeding in your mind first, so you can then go on to succeed in real life. This is an extension of positive self talk. If you can tell yourself that you can do it, and then see yourself do it, you WILL do it!
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Box breathing/ rolling trouble spots/ ROM drills
400m Run
3x
10 Air Squats
10 Goblet Squats
10 Lunges
10x
3 Double KB Front Squats
2 RFT
50 Pullups
75 Situps
50 GSQ
75 DU
50 2-count Flutter kicks (100 total kicks)
50 Leg levers (straight leg raises)
Yoga or active stretch.
