Thursday, 28 February 2019

DAILY MINDSET
“Excitement comes from the achievement. Fulfillment comes from the journey.”
Winning the award is exciting. Fulfillment is looking back at the hard work put in.
There’s irony when think we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting - yes - but more often that not, when we look back, the real defining moments were the experiences that led up to those big achievements.
The trials, the tribulations, the lessons learned… the early mornings and late nights.
The blood, the sweat, the tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment - the true, ever lasting feeling of joy, often comes from the quality of our struggle over every obstacle along the way. The relationships we build with others through the process. The journey.

GROUP WARMUP (0:00 - 15:00)
30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Solider Kicks
Shuttle Runs
Knuckle Drags
Side Lunge
Cradle Stretch
Shuttle Runs
Walking Samson 
Walking Spidermans
Walkouts
Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Shuttle Runs
Side Shuffles
Skip for Height
Skip for Distance

MOBILITY (15:00 - 20:00) 
Pigeon Pose: 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose on Kettlebell: 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Ankle Stretch: 1 Minute
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees