WORKOUT OF THE DAY, APRIL 1ST 2020

MINDSET:

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

WARM UP:

8 Minutes for quality

:30 Second Hollow Hold (Alternate Between Hollow Hold, Hollow Rocks and even Planks)

200 Meter Jog  (Approx :45 sec-:20 out/:20 back in)

10 PVC Pass Throughs * Video

5 Inchworm to Push-ups  Video

*Use broomstick, or towel/band

WOD:

#kansascity

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3 Minutes:

6 Burpees

8 Alternating Single Arm Squat Cleans  Video  (Or Odd Object Video)

10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep

We will alternate hands after every rep

 

 

 

 

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