Workout For Saturday, July 25th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Today there are 2 options

Option 1:
The “M” Trail:
3 laps up and down for time
*Wear vest or pack*

Option 2:
45:00 Trail run
Get outside and enjoy that fresh air. If you are choosing the trail run, please pack some nutrition and water, it may get hot. Stay hydrated and have fun!

Gym Workout

Warmup:
5:00 stretch
*then*
5:00 AMRAP:
20 skate jump
5 burpees
5 sumo squat
20 mountain climber

Part A:
30:00 AMRAP:
400m run
30 HRPU
30 Wall ball rotational throw to the right
60 Air squats
30 Wall ball rotational throw to the left
30 pull-up
100 DU/200 SU

Workout For Friday, July 24th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
4 Rounds:
12 Alt SL RDL
:30 Plank
12 air squat
:30 Deadbug
12 Lung w/rotation

Part A:
Core Blast:
4 Rounds:
:40 Laying Knee Tuck
:20 rest
:40 Plank
:20 rest
:40 Crunches
:20 rest
:40 Supine Plank
:20 rest

Part B: (18:00 Cap)
5 Rounds:
25 Goblet Squat
20 Sit-up
15 HRPU

Gym Workout

Warmup:
2 rounds:
400m run
12 empty bar back squat
8 Empty bar goodmorning
12 Spiderman Push-up

Part A:
10:00 EMOM:
Min 1) 8 Back squat
Min 2) 10 Alt SL RDL (use KB)

Part B:
On running 13:00 Clock:
3 Rounds
12 Deadlift (225/155)
12 HSPU/piked hspu

*AMRAP in remaining time*
Alternating SA DB Squat Clean Thruster
(50/35)

Workout For Thursday, July 23rd

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout / Outdoor workout

Warmup:
Run 1 lap normal
Run 1 lap (backwards straights/shuttle corners)
*then*
2 rounds:
10 squat jumps
forward/backward bear crawl
30 flutter kicks

Part A:
1:00 easy jog
*then*
7 Rounds:
:20 Sprint
:40 slow jog

Part B:
“100 to 10”
For Time:
100 walking lunges
90 air squats
80 sit-ups
70 push-ups
60 burpees
50 walking lunges
40 air squats
30 sit-ups
20 push-ups
10 burpees

Gym Workout

Warmup:
6:00 AMRAP:
25 DU/25 SU
10 hang clean & press
20 skate jumps
10 cossack squat

Part A:
9:00 EMOM:
Min 1) 10 Lateral Box step-over
Min 2) :30 Wall-sit + figure 8
Min 3) :45 Fast Feet

Part B:
Every 3:00 for 15:00
10 Power clean (155/105)
10 box jump
10 T2B

Workout For Wednesday, July 22nd

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
8:00 moderate pace:
6 squat up/over
5 inchworm + push-up
50 jumps w/heels to ground
10 big arm circles ea direction
10 big torso twist ea direction

Part A:
“Deck of Cards”
Hearts = Wide hands push-up
Diamonds = Cossack Squat ea leg
Spades = KBS
Clubs = Press (push press/sa push press ea arm)
Jacks = :30 Supine Plank
Queens = 1:00 ME two foot mountian climber
Kings = :45 Plank
Jokers = 25 burpees

Gym Workout

Warmup:
3 Rounds or 6:00
30 DU/30 SU
8 RDL w/WB
8 squat jump
30 flutter kicks

Part A:
2 Rounds:
:40 T2B/K2C
:20 Rest
:40 WB Squat Clean
:20 Rest
:40 Russian Twist
:20 rest

Part B:
18:00 AMRAP:
25 Wallballs
25 Abmat Sit-up
25 G2O w/plate (45/35)

*Starting at “GO” & every 6:00 run 400 w/wallball*

Workout For Tuesday, July 21st

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home/Outdoor workout:

Warmup:
Run 1 lap
*then*
3 rounds:
10 kick-sits
10 sumo squat
20 shoulder tap
20 skate jump

Part A:
Tabata Plank Up/Down
Run 1 Lap
Tabata HRPU
Run 1 Lap
Tabata Bicycle crunch
Run 1 Lap

Part B:
14:00 AMRAP:
Overhead Carry
Walking Lunge
Forward & Backward Bear Crawl
Burpee Broad Jump

**Use sandbag for overhead carry & walking lunge**

Gym Workout

Warmup:
5:00 AMRAP:
10 RKBS
8 Goblet Squat
6 Shuttle Line touch

Part A:
3 Rounds:
:30 ME Front squat (Athlete chooses weight)
:30 rest
:30 Hollow Hold:
:30 rest
:30 KB Curls
:30 rest

Part B:
7:00 AMRAP:
5 Strict Chin-ups/Banded Chin-ups
5 Strict Press
5 Push Press

2:00 Rest

7:00 AMRAP:
10 Alt FR Forward Lunge
10 Plyo Push-up

**Athlete can use different weight for the different amraps.**

Workout For Monday, July 20th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
6:00 AMRAP:
5 Inchworm + push-up
10 Sumo Squat
8 Kick-sit
25 Jumping Jacks

Part A:
4 Rounds:
:40 Renegade Row (L arm)
:20 Rest
:40 SA Floor Press (L arm)
:20 Rest
:40 Renegade Row (R arm)
:20 rest
:40 SA Floor Press (R arm)
:20 rest

Part B:
16:00 EMOM:
Min 1) 15 sit-ups/weighted sit-up
Min 2) 20 Jump lunges
Min 3) 10 SDHP
Min 4) 12 SA Alternating Snatch (6 ea arm)

Gym Workout

Warmup:
5:00 AMRAP:
25 DU/SU
5 Strict press
5 Front Squat
5 Push-up
30 mountain climber

Part A:
10:00 EMOM:
Min 1) 2 Snatch + 5 OHS
Min 2) 10 Ring Dips/Box dips

Part B:
Every 5:00 for 15:00
10 T2B/K2C
30 jump lunges
10 Thrusters (95/65)
400m Run

Workout For Saturday, July 18th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

24:00 of:
3:00 moderate/easy jogging
1:00 hard run

Then

15:00 easy pace

Gym Workout

Warmup:
5:00 Stretching

**Then**

5:00 AMRAP:
20 ski jumper
10 cossack squat
10 box jump
10 push-up

Part A:
30:00 AMRAP:
400m sandbag carry (bear hug)
20 Alternating SA DB Devils Press
40 Abmat sit-up
20 DB Goblet Squat

**Same db as devils press**

Workout For Friday, July 17th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

Warmup:
3 Rounds:
:30 jog in place
:30 air squats
:30 push-up
:30 Skate Jump
:30 sit-up

Part A:
14:00 EMOM:
min 1) :30 Mountain climbers
min 2) :30 jump lunges

Part B:
5:00 AMRAP:
5 Burpees
5 Crunches

*THen*

8:00 AMRAP:
20 russian twist (10 ea side)
10 SA Overhead Squats (5 ea arm)

Gym Workout

Warmup:
7:00 AMRAP:
4 shuttle line touch
8 RDL
8 Push Press
8 Jump squat

Part A:
8:00 EMOM:
Min 1) 2 Push jerk + 4 Front squat
Min 2) :40 weighted plank/plank

Part B:
6:00 AMRAP:
8 Pull-up/Banded Pull-up
10 deadlift

*2:00 Rest*

6:00 AMRAP:
8 Supine grip bent-over row
10 alternating FR reverse lunge

**Barbell same weight for all barbell movements**

Workout For Thursday, July 16th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home / Outdoor workout

Warmup:
2 rounds on track:
:30 jog
:30 bear crawl
:30 jog
:30 walking lunge
:30 jog
:30 jump squats
:30 jog
:30 broad jump

Part A:
8:00 AMRAP:
ME sandbag bear crawl
*everytime you rest, complete 5 burpees + 10 sit-uips and continue*

Part B:
10:00 AMRAP:
12 sandbag deadlift
10 sandbag thrusters (switch side of head ea rep)
8 spiderman push-up

Part C:
For time:
1 mile run (4 laps)

Gym Workout

Warmup:
400m run
then
5:00 AMRAP
20 skate jumps
10 air squats
20 mountain climbers

Part A:
5:00 AMRAP:
7 Empty Bar Curls
7 HRPU
7 Empty Bar strict press

Part B:
21:00 EMOM:
Min 1) 15 Wallballs
Min 2) 10 SA Hang Clean & Jerk (5 ea arm)
Min 3) 40 DU/80 SU

How to Operate When Everything Seems $#@%ed

It feels like nearly every day right now I am asking myself “What in the world is happening??”

Over the past couple months I’ve found myself going down tons of rabbit holes. It’s like I am trying to crack some code and somehow create more certainty for myself.

Needless to say I have not been successful. It hasn’t stopped me from trying over and over though.

What’s the definition of insanity again??? 😜

Thankfully, the last couple weeks I’ve gone back to some tried and true daily habits. Ones that allow me to continue to move forward despite what seems like a ton of uncertainty and chaos.

I am a long ways off from where I would like to be in terms of being calm, focused, present, productive etc.
But when I follow these habits I can feel myself getting closer and closer to being the person I want to be.

They allow me to operate with a level of confidence and perspective that I was lacking before getting back into a routine with them.

Below are those habits and specifically what I notice about them.

Daily Habits:

Meditation:
For me this is 5 minutes while my coffee is brewing focusing on my breathing. I usually use the headspace app for this one. I might do another anywhere from 5 to 20 minute meditation later in the day. This is usually triggered when I noticie I am jumping from task to task without finishing anything or getting distracted by the news or social media.

What I notice:
I feel calmer. I have more energy. I am better able to focus on things that I believe are important.

Affirmations:
I don’t know if these would truly be considered affirmations. Really this is a list I read through a couple times each morning. It has several things I am grateful for as well as a few positive statements to start the day.

What I notice:
It just makes me feel good and gets me in a good mindset to start the day. All the things on my list I already believe but if I didn’t read the list I know I can get overwhelmed or dwell on more negative things.

Goals Review:
I set goals in 4 areas. Health/Fitness, Personal, Relationship, and Business/Work. For each area I have long term, 6 month, and 1 month goals. I review all these goals after reading my affirmations.

What I notice:
Helps me prioritize what I should work on. I find if I don’t review these regularly it easy for me to get pulled into projects or activities that don’t move me forward towards these goals.

Journal:
I don’t have much a method here. I just write the date then start writing about anything I have been thinking about. Sometimes it is a couple sentences about what I am excited for that day. Or it might be a couple pages of thoughts on various things.

What I notice:
It helps me stop the wheels spinning in my head if I get it out on paper. Rather than continuing to spend a bunch of mental energy on something I likely can’t control I put my thoughts down on paper and can let it go. At least for awhile:)

Exercise/Move:
This might be a class or going for a run or just getting out for a couple walks with the dog. My ideal is 3 classes per week. 2-4 runs per week and 3-4 walks with the dog.

What I notice:
I always get an immediate mental and physical boost from exercising and tend to be more relaxed throughout the rest of the day.

Besides exercising I try to knock these all out in the morning to start the day. Depending on how the day is going I might do another short meditation or write in my journal if I feel like things are getting away from me. As my schedule changes day to day I will fit in exercise at different times.

If you have any daily habits or practices that you find useful I would love to hear about them. Also if you want to see the system I created for myself so I actually do these with consistency let me know and I can share it with you.