Workouts

Accumulate as many high-quality rounds as possible. Move seamlessly and aggressively, and take no rest. Mind your breathing, mind your mind, and make some progress.

Rest is not mandatory today; If taken, use it to maximize performance in subsequent rounds. If not taken, don’t use it as an excuse to under-perform in subsequent rounds.

Unless there’s money on the line, position, execution, and range of motion always govern weight.

Each set should be difficult, violent, and positionally sound.

In order for throwing a ball at a wall to be more than a novelty, it needs to be attentive and violent.

In order for hitting a tire with a hammer to be more than a novelty, it needs to be performed with power, precision, and fluidity.

Focus on position, brace and apply force like you mean it, and make progress.

Knee tracks the foot, the heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

If chosen weight breaks position, or causes frequent interruption, adjust one interval down and continue safely.

It's here, the final week which means you made it just in time for the holidays.

The goal is fluid, seamless transition from movement to movement and crisp hand-to-hand switches from side-to-side

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Mind position and execution, and move with power

Accountability. (Pssst: It’s not just on us… an important part of learning is caring enough to absorb and apply… pass it on… ).

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

It's winter, you're in the last two weeks of the challenge and the promise of a great holiday season. So, get outside and move!

Move quickly, and properly, and add weight to challenge your full ability.