At Home WOD 1

Please start a clock and allow it to run throughout your training session. The entire
session will take 60-minutes or less, and staying accountable to the clock will allow
you to maintain the appropriate intensity and stimulus. A great app is Gym Next, I
use it to countdown for me. This at home workout, should allow you to push yourself,
while still

When the clock starts, perform… If you have any questions, just contact me, or use
google.

Two sets of:

60 Seconds of Run/Bike/Row
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Bottom of Squat Hold
60 Seconds of Alternating Scorpion Kicks
Rest 30 Seconds
30 Seconds of Burpee Jump Backs
Rest 60 Seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in

2 minutes of:
3 Burpees
3 V-Ups
5 Burpees
5 V-Ups
7 Burpees
7 V-Ups
9…and so on, adding two repetitions each round.

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in

4 minutes of:
3 Burpees
3 V-Ups
5 Burpees
5 V-Ups
7 Burpees
7 V-Ups
9…and so on, adding two repetitions each round.#

When the running clock reaches 26:00, perform the following…

Complete as many rounds and reps as possible in

6 minutes of:
3 Burpees
3 V-Ups
5 Burpees
5 V-Ups
7 Burpees
7 V-Ups
9…and so on, adding two repetitions each round.

When the running clock reaches 35:00, perform the following…

Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: 30 Second Right Side Plank
Station 2: 30 Second Left Side Plank
Station 3: 30 Seconds of Banded Push-Ups
Station 4: 30 Seconds of Band Pull-Aparts
Station 5: 45-60 Seconds of Elbow Plank Hold

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…

Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

 Mindset Week 1

Wednesday

Science has measured humans to have 20,000 genes.

Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at
all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate
adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
 Mindset Day 2

Friday

“What is important is seldom urgent, and what is urgent is seldom important.” - Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise
that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”.
Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil
over our eyes and *seem* like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us
forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent
tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
 At Home Wod 2

Please start a clock and allow it to run throughout your training

session. The entire session will take 60-minutes or less, and
staying accountable to the clock will allow you to maintain the
appropriate intensity and stimulus.

Five rounds for time of:

400 Meter Run
100 Single Skip Jumprope (jumping jacks can substitute)
5m Forward Bear Crawl
5m Reverse Bear Crawl
5m Forward Bear Crawl
5m Reverse Bear Crawl

Time Cap = 25 minutes

Followed by…

Three sets of:

2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
 Mindset Week 2

Wednesday

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” - Reba
McEntire

As we start our day, let’s think about these three.

Wishbone - Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone - The unbreakable will to give our best, regardless of the circumstances. Through the lens
of the growth-mindset, every outcome is an opportunity to become better.

Funnybone - We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to
find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the
ride.
 Week 2

Friday
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are
seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation
System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we
prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d
prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an
incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind
into the conscious world.

Are we focused on what might go wrong?

Or are we focused on what will make it go right?
 At home Wod 3

Please start a clock and allow it to run throughout your training session. The entire
session will take 60-minutes or less, and staying accountable to the clock will allow
you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:

60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank (each side)
30 seconds of Alternating Cossack Squats
60 second Wall Sit Hold

Breathe exclusively through your nose throughout this entire portion. If you find that
your mouth drops open, you’re going too hard. Slow your pace and resume breathing
only through your nose.

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets) of:

Minute 1: 16-20 Jumping Lunges
Minute 2: 30-45 seconds of Mountain Climbers
Minute 3: Max Reps Burpees Over Any Object
Minute 4: Rest

When the running clock reaches 40:00, perform the following…

Three sets of:

45 seconds of pushups
Rest 15 seconds
45 seconds of situps (any way you want it)
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds

When the running clock reaches 55:00, perform the following..

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose

Brief hold in
Exhale for 6-10 seconds through your mouth (think like you are blowing a whistle)
Brief hold out

Keep the ratio of inhale to exhale at a 1:2.

 Week 3

Wednesday

“Person who chases two rabbits catches neither.” - Confucius

There are few things more powerful than our full focus.

And there are few things more destructive to our goals than a lack of focus.

If we chase the two rabbits, and they run in separate directions, which do we chase after?

This quote brings that dilemma in front of us, which in short is a lack of commitment to the most
important goal(s) in our lives. This may very well be because we are trying to commit to too many
goals.

It’s a common theme in goal making to overdo it. To choose eight, nine, or 10+ goals.

Great to be ambitious, but we need to recognize how that divides our efforts.

If we heading out to tend to the front lawn, we would never mow a quarter of the lawn, then move
plant one or two flowers, and then transition to placing down some mulch before starting back on
the lawn mower again. We would see one task through.

Have we set goals for ourselves? And if we have, how focused are we on our most important ones?
Have we determined what those most important ones are, for when the two rabbits run in separate
directions?
 Week 3

Friday

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They
can’t escape us now”. – General Chesty Puller, United States Marine Corps

General Puller drove his Marines that day to a decisive victory – for no other reason than they
believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can
be the first to tell ourselves it’s *not* possible. We can talk ourselves out of action with negative
compounding thoughts. Concern, worry, doubt, fear.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do
best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of
everything. Even then… let’s go win.