If choosing to stay at home today, you're in luck. There is a workout for you at the bottom of the page. :-)  Happy New Year!!

"Creativity is allowing one to make mistakes. Art is knowing which ones to keep." - Scott Adams
We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.
We learn after mistakes, no question about that, but there’s something even more important here - the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.
Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our "art"."

Bike Warmup
2 Minutes Easy

30 Seconds Each
Hollow Hold
Inchworm to Push-up
Lateral Squats
Scap Pull-ups
Shoulder Taps
Wall Squats
Arch Hold
Push-up to Down Dog
Slow Air Squats

Turn-back Stretch on Wall: 40 Seconds Each Side
Table Top Stretch: 40 Seconds Each Side

Review the importance of "Hips" for each movement.

Olympic Lifting
On the Minute x 8:
3 Squat Snatches
Rest 2 Minutes
On the Minute x 8:
2 Squat Clean and Jerks
Squat Snatch Percentages:
Sets 1-4: 63% 1RM
Sets 5-8: 68% 1RM
Squat Clean and Jerk Percentages:
Sets 1-4: 68% 1RM
Sets 5-8: 73% 1RM

PULL-UPS
Dumbbell Bent Over Rows
12 Strict Pull-ups
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows

PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups

BIKE
500/400 Meter Row
400/300 Meter Meter Ski Erg
30 Shuttle Runs [10 Meters]