190509 - Soapbox Thursday

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Hey Coach,
I'm sorry I haven't been in lately, but I just don't have time to work out.
Sincerely,
Athlete X.

Hey Athlete X,
Let's do a time debit and credit chart. 
At the end of the day, before going to bed, chart everything you did and the time you did it in. 
Be precise.

Include seemingly innocuous things like scrolling instagram on the toilet and Netflix and chill. 

The average "busy" person can find 10 hours a week of time that's just wasted. 
We're asking for at most, 5-6 hours of training. For most people, just 4. 
Busy people are busy. Schedule yourself time to get in here. And if the train screws you up, or your hours are fractured, then grab a workout from our handy Free Fitness link and knock one out. 

Take care of yourself. You're the only you you're going to get. 
-Coach Michael

? of the DAY - What are you doing to work toward your end of summer goal?

WARM UP -
Run (Down and back) x 10
Side Shuffle
Monster Walk
Walking Lunge
Broad Jumps

MOBILIZE -
Banded Cossack Squats (Side Lunges)

STRENGTH -
Extra Warm Up : 3 sets of 10 Goblet Squats
Back Squat 10EB, 5, 5, 5+

COACH PREP -
Review Movements
Unweighted Squat Hops
Hands Overhead Stepping Lunge

WOD -
AMRAP 4: x 3
(With 1 minute rest b/w)
12 EB Squat Hops
12 EB Overhead Lunges
12 EB Bicep Curls

COOL DOWN - Roll out your poor legs!