We’re nearing the end of the year, at a time when we traditionally reconnect ourselves with gratitude, family and community. If you are practicing your morning ritual consistently, you know that reflecting on what you are most grateful for is a part of each day, year-round. If not, then now is an especially good time […]
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Baseline: Pre-SOP, box breathing, then ROM drills. 3 rounds – Run 200m, 10x KB sumo deadlift high pulls (55#/35#), 10x push ups, 10x jumping pull ups. Work Capacity: “Ryan” – 5 rounds for time of… 10x push press (135#/95#) 20x step ups (24in box) 10x deadlift (225#/155#) 200m farmers carry (140#/80#) […]
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In a 2012 talk at the Florida Institute for Human & Machine Cognition titled Willpower: Self-Control, Decision-Making and Energy Depletion, Roy Baumeister, a social psychology expert and professor at Florida State, discussed his research on how the brain’s frontal lobe is wired regarding choices and habits that require willpower, or what we can also call […]
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Baseline: Pre-SOP, box breathing, then ROM drills. Run 800M then do 20-15-10 PVC OHS, Jumping Pull-ups Work Capacity: Complete 4 rounds for time of the following… 8x Overhead squat (105#/65#) 16x Burpee 3x rope climb (15ft) 400m run Durability: Swim or ruck for 30 minutes. Warrior yoga or Active Stretch. Hydrate and fuel within 30 […]
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Our habits are the little actions we perform every moment of every day. While most of them aren’t what we would define as ‘bad habits,’ the question is: Are they habits of excellence? If your intention is to compete with the top 1% in your chosen career, sport or discipline, then it all starts with […]
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Baseline: Pre-SOP, box breathing, then ROM drills. 15 minutes of sandbag drills Work Capacity: Complete the following for time… Run 1 mile with sandbag (80#/60#) 50x sandbag cleans 25x sandbag get-ups Run 1 mile slick Durability: 30 to 60 minute swim or fast ruck (50#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 […]
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Baseline: Pre-SOP, box breathing, then ROM drills. 30-20-10 reps of wall ball, sit up. Work Capacity: Complete 7 rounds for time of the following… 7x Clean (135#/95#) 7x bar facing burpee 200M sand bag run Durability: Swim 1 mile and ruck minimum of one hour. Sub long row for swim if no water access. Warrior […]
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