Wednesday 09/29/2021

WOD
"WALKING ON SUNSHINE"
5 Rounds
AMRAP 4: 
30/21 Calorie Row 
21 Kettlebell Swings 55#/35#
Max Wall Walks (Rx+ = Max Distance Handstand Walk)

Rest 4 Minutes Between 
* Score Is Total Reps for All 5 Rounds (1 Rep = 1 Wall Walk or 5ft of handstand walk)

## DAILY MINDSET
**“Adversity causes some to break. For others, it breaks records.”**
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Tuesday 09/28/2021

Strength
Push Press
Build to Heavy Set of 3 Push Press

WOD
"PICK YOUR POISON"
AMRAP 10: 
1 Push Press 95#/65#
1 Burpee Box Jumps 24"/20"
2 Push Press 95#/65# 
2 Burpee Box Jumps 24"/20"
3 Push Press 95#/65# 
3 Burpee Box Jumps 24"/20"
...
[Continue Adding 1 Rep To Each Movement]
*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10's and gets 10 push presses into the round of 11's. . . 
Their Score = 10+10

### DAILY MINDSET
**“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik**

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth... it is.

Monday 09/27/2021

WOD
"HORSESHOES"
5 Rounds For Time: 
12 Toes to Bar
150' Farmers Carry 50's/35's
21/15 Calorie Assault Bike  

## DAILY MINDSET
**“Don’t tell me who you are. Tell me what you are.”**
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Saturday 09/25/2021

WOD
"BLUE COLLAR"
3 Rounds For Time: 
400 Meter Run
15 STRICT Pull-ups (sub Chest To Bar Pull Ups for Rx+)
10 Power Cleans 185#/135#
*Completed Individually*

Strength
Team of 3: Build to a Heavy Power Clean

*Score= Partner 1 Heaviest Barbell + Partner 2 Heaviest Barbell + Partner 3 Heaviest Barbell

Cool Down
**MOBILITY**
2:00 Thoracic Foam Roll
1:00 Thoracic Opener
2:00 Lat Foam Roll