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Friday

“Life is a wonderful, wonderful opera... except that it hurts.” – Joseph Campbell Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about. If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet... they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we're focused on it. Now replace the silver Toyota with a harmful emotion... such as feeling like the world is out to get us. Feeling like we aren't important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But... if we look for the positive, it will be there just as powerfully. Are we going to see the wonderful opera, or are we going to be distracted by the pain?

Warm-up

2 Sets
30 Seconds Single Leg Glute Bridge (Each Side) https://www.youtube.com/watch?v=TQt2I73oL6Y
30 Seconds Front Plank
30 Seconds Glute Bridge https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be
30 Seconds Air Squats
30 Seconds Glute Bridge Walkouts https://www.youtube.com/watch?v=gp4VBp8_WSY&feature=youtu.be
30 Seconds Inchworm to Push-up https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be

Home WOD

Metcon (Time)

For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbell Power Snatches
30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

MODIFICATIONS
ODD OBJECT VARIATIONS
Odd Object Deadlifts
Odd Object Russian Swings
Odd Object Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA
Odd Object Hang Squat Cleans
Odd Object Power Snatches https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be
Odd Object Overhead Squats

SINGLE DUMBBELL OVERHEAD SQUATS
This can be a very challenging movement
Single dumbbell front squats are the next best option

DESCRIPTION
Burpees at the top of every minute will interrupt your progress on this chipper workout
Starting on the 0:00 and every minute thereafter, you'll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can
After each set of burpees, pick up wherever you left off in the round
The workout ends following your 30th single dumbbell overhead squat
We expect this workout to take between 12-16 minutes to complete

BURPEES
This number is meant to be relatively small
This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
Adjust the rep number as needed to meet this stimulus
Being standard burpees, you'll clap at full extension with some air under the feet at the finish

DUMBBELL MOVEMENTS
We'll use a single, moderate weight dumbbell for all 6 movements today
Choose your weight based off the most challenging movement for you - likely the overhead squat
This should be a load that you could cycle for 15+ reps unbroken when fresh
Within the workout, you should be able to hold on for 10 reps at a time before dropping on each movement
You'll alternate arms every 5 reps on the following movements:
Dumbbell Deadlifts
Dumbbell Russian Swings
Dumbbell Overhead Squats
You'll alternate arms every 1 rep on the following movements:
Dumbbell Hang Squat Cleans
Dumbbell Power Snatches

Body Armor

3 Rounds:
30 Seconds Max Double Dumbbell Row
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Max Push-ups

Rest 1 Minute Between Sets

STIMULUS
DESCRIPTION
Todays Body Armor will target the front side and the back side of the body
Each round lasts 2 minutes and is followed by 1 minute of rest
In these 30 second windows, you'll accumulate as many reps as you can
We'll alternate between a pulling movement and a pressing movement
This will allow you to keep moving for the majority of the 30 seconds

MODIFICATIONS
PUSH-UPS
Hand Release Push-ups https://www.youtube.com/watch?v=Fw6GCmilplk&feature=youtu.be
Elevate Hands to Box or Bench
Knee Push-ups

DOUBLE DUMBBELL MOVEMENTS
Use a Single Dumbbell (30 Seconds Each Side)

Metcon

eHarmony (Time)

For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

On the Minute: 5 Burpees
Barbell: 75/55

DESCRIPTION
Burpees at the top of every minute will interrupt your progress on this chipper workout
Starting on the 0:00 and every minute thereafter, you'll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the barbell movements as you can
After each set of burpees, pick up wherever you left off in the round
We expect this workout to take between 9-15 minutes to complete

BURPEES
This number is meant to be relatively small
This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
Adjust the rep number as needed to meet this stimulus
Being standard burpees, you'll clap at full extension with some air under the feet at the finish
BARBELL MOVEMENTS
We'll use a single lightweight barbell for all 5 movements today
Choose your weight based off the most challenging for you - likely the overhead squat
This should be a load that you could cycle for at least 30+ reps unbroken when fresh
Within the workout, we're looking for touch and go sets throughout

Strategy

GENERAL
If you performed last Saturday's workout "Gone In 60 Seconds", the approach will be fairly similar
The big difference between that workout and this workout is the weight today is a lighter - which allows you to be more aggressive eith each effort on the barbell
There are a couple ways to approach this workout
The first is to maintain a steady speed throughout the workout
In this option, it's simply about finding a speed that you won't slow down from at all during the workout
This likely means steady burpees followed by smooth, controlled sets on the barbell
The second option is to work at a higher intensity and include some rest in each round
In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
The shorter amount of time you work, the faster your pace should be, as there is more rest built in
The faster pace of this strategy allows you to get a good deal of work done in less time
The transition and rest allows you to catch your breath and be ready to attack the burpees right at the start of the minute

Body Armor

Not For Time:
15-12-9:
Strict Ring Dips
Hand Release Push-ups

After Each Round: 21 GHD Sit-ups

STIMULUS
DESCRIPTION
After a big lower body day, this body armor piece will focus on upper body pressing and midline movements
There piece is not for time, as there is quite a bit of interference between the strict ring dips and hand release push-ups
Work through these movements with quality as your main priority
After completing the dips and push-ups in each round, perform 21 GHD Sit-ups (3x)

STRICT RING DIPS
Range of Motion: Top of the shoulder below the elbow in the bottom + full lockout at the top
Look to complete at least 3-5 reps at a time
Use a band as needed to meet this stimulus

HAND RELEASE PUSH-UPS
In the bottom of the push-up, raise your hands off the ground to get some air under the palms
This stops your momentum, which makes the movement more challenging, as you press up from a dead stop

MOVEMENT VIDEOS
GHD Sit-ups: https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be
Hand Release Push-ups: https://www.youtube.com/watch?v=Fw6GCmilplk&feature=youtu.be

Want to see some of these movements in action? Check out our .