191028 - Monday Motivation - November Goals!

HALLOWEEN HOURS (Thursday, Oct. 31st) - No 5:30pm or 6:30pm classes!
Go enjoy some fun and safe time with friends and family! :)

Start of a new week and soon to be start of a new month…where did October go!?
If you want to get s**t done in November, you need to be purposeful about what you want! If you aren’t specific about your goals, then it’s almost impossible to work toward them! If you’re struggling to figure out what you would like to achieve by the end of the month, try a goal map (like the one I’ve created below)! Place the month in the middle and surround it with the five categories of social, career, nutrition, fitness, and self-care! Write at least one goal and no more than three under each of the categories! Once it’s all laid out, you can start to create a plan to make them a reality in the next 30 days! Try this out before October is officially over!

QOTD - What is something you don’t mind paying a little extra for?

WARM UP - AMRAP 6:
10 Calories Row/Bike/Ski
10 Squat Hops
10 Bar Kips
10 Dumbos 5/2.5

MOBILIZE - Cossack Squats
Banded Lower Lumber Cat Cow

COACH PREP -
A (Competitive)
6 minutes to practice Bar MU

B (Performance) & C (Health/Fitness)
4 Rounds NFT
:20 Hollow Body Hold
20 Skiers 5/2.5
20 Leg Lifts

WOD - E3M15M
(every 3 minutes for 12 minutes = 4 Rounds)
SCORE = How many rounds you achieved within the time limit

A (Competitive)
4 Bar Muscle Ups
25 Wallballs 20/14

B (Performance)
10 Toes to Bar
20 Wallballs 20/14

C (Health/Fitness)
4 Scaled T2B - Toes to Ring/Toes to KB/Knee Raises
20 Wallballs 14/10

COOL DOWN/BUY OUT - Accumulate 30 Pallof Press on each side!
(see video below for example)