may is mental health month, and even though it may not be specifically called out in every class of the year - this place is built on mental conditioning. as coaches, it may be one of the coolest things that we get to impact.

​Assemble champion mentality: Focus on the good. What is within your control RIGHT NOW, today? act. seize this moment. get better. win the day. every day.

every day this month we will be adding in something specifically dedicated toward positive mental health.

MONDAY | HYBRID

Our Mental Health Message for today: Share your 'Go to Phrase' to keep you mentally in the right headspace for today's workout. 

WARM UP | 8 MIN 
5-10 Kcal Bike
10-20 Kcal Ski
10-20 Kcal Row
20s Banded Thigh + Arch Squat Walks
20s Banded Thigh + Arch Lateral Standing Walks
20s Banded Thigh Squats
10s Long Banded External Rotation 
10s Reverse Lunges
 
INDIVIDUAL STRENGTH + MAX
Can start with machine or weighted movement, try to get through as many quality rounds as possible in each section 
All machines are MAX EFFORT
​As always, freedom of weight selection for movements

GROUP 1 | 14:00  CAP
5-20 Banded Thigh Eccentric + Isometric  Squats | Slow to Lower, Pause at Bottom, Power Up! | Choice of Squat
+ Optional Banded Thigh Squat Jump OR Box Jumps
Banded Bike (Kcal) | 6/4 0:30 CAP | 24/18 2:00 CAP | 12/9 1:00 CAP | 18/14 1:30 CAP | 12/9 1:00 CAP | 6/4 0:30 CAP

GROUP 2 | 14:00 CAP
5-20s Lunges (Reverse or Walking) | Can be all on one side or alternating 
Row (m) | 125/100 0:30 CAP | 500/400  2:00 CAP | 250/200 1:00 CAP | 375/300 1:30 CAP | 250/200 1:00 CAP | 125/100  0:30 CAP

GROUP 3 | 14:00 CAP
5-20s SA Snatch + SA Push Press | Combo movement each rep 
Ski (m) | 125/100 0:30 CAP | 500/400  2:00 CAP | 250/200 1:00 CAP | 375/300 1:30 CAP | 250/200 1:00 CAP | 125/100  0:30 CAP

*SA Snatch is from the ground to overhead, then lower weight back down to shoulder height, press up - then back to the ground for next rep

tuesday | functional strength 

Mental Health Message: Building Community | Share something you are really working toward right now in your workouts or your life? (Could be a goal, could be an intention, etc.)

Warm Up
10 Wide Leg Good Mornings
10 Hanging Scap Retractions
10 Banded Bent Over Rows
10 Hand Release Push Ups 
10 Alt Cossack Squats
​
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Section 1 | 14:00 CAP

6-30 Pull Ups
4-20 RDLs

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Section 2 | 14:00 CAP

6-30 Bent Over Rows
1:00 Isometric Push Ups | Option for decline with feet on box | Hold at bottom like chatturanga hold for 3-5 sec

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Section 3  | 14:00 CAP
8-30 Sumo Goblet Squat | Wide sumo stance, Singular weight in goblet hold in front of chest
1:00 Controlled Kneeling Upside Down KB with Alt Hip to Around the World/Halo | Kneel on pad with both knees, Hold kettlebell from horns with bottom of the kettlebell facing upward, both hands grip the kettlebell, start on the left hip and take the kettlebell toward the right shoulder, loop around the back of the head and cross the front of the body over to the  right hip, then reverse in the opposite direction

wednesday | max + Endurance

Mental Conditioning: Share "What's your WHY for being here?" When you are going into a more difficult situation it's incredibly critical to know your why for starting in the first place. The power that surrounds saying that intention out-loud amplifies your commitment to your why. 

Class Format: Mini-Limitless 

Warm Up
Machines + Sprint Mechanics | 15-20 Min

MAX | 4-6 Person Teams 
​15:00 CAP
250 Kcal For Time | 50 Kcal/Machine + One additional machine of choice for 50 Kcal

ENDURANCE | 2 Person Teams
24:00 CAP (5:00 CAP/Machine)
All four machines for time 
- After completion of each machine is 1:00 allocated rest 

Tread 0.60 Mile 
Row 1250 m
Ski 1250 m
Bike 60 Kcal

Thursday | Functional Strength

Cleans
Thrusters


Core
Chin Ups
Weighted Carry

Curls
​Lateral Raises