Mon – 14/10/19

“You must expect great things of yourself before you can do them.” – Michael Jordan

There is an invisible, impenetrable ceiling over our heads. Our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.

It’s easy to start with the belief. Hard to maintain it in the darkest of times.n This is where most fall – we succumb to the missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle.

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet – we know the rest of story. What will be ours?

Warm Up

30 Seconds
Mountain Climbers
Active Spidermans
Romanian Deadlfits

Mountain Climbers
Active Spidermans
Strict Press & Reach

Mountain Climbers
Active Spidermans
Pausing Front

1 Minute

  1. Barbell Overhead Hold
  2. Side Plank (30 Seconds Each Side)

Ground To Overhead – Practice/Tech

15 Min to Practice Both Techniques – Clean, Push Jerk/ Power snatch

WOD – ” 20.1″ for Time

10 Rounds:
8 Ground to Overhead (43/29)
10 Bar Facing Burpees

Time Cap: 15 Minutes


10 Rounds:
8 Ground to Overhead (29/20)
10 Bar Facing Burpees – Step Overs

fx – Weight to suit/Burpee Option to suite

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