Thurs – 10/10/19

DAILY MINDSET
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time. We can see the danger in that.

On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”

Warm Up

Partner Rowling

  • 1000 meters for time split between two partners.
  • 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters.
  • There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.
  • If they land at 97 or 103, penalty is 3 burpees.

30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Practice Option 1:

On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees


COOL DOWN

Quad Foam Rolling: 1 Minute Each Side

Upper Back Foam Rolling: 1-2 Minutes

Lats Foam Rolling: 1 Minute Each Side

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