200415 - Quote of the Week

TRIVIA TONIGHT YA’LL!!!

(RAFFLE FOR $15 NOCO NOSH GIFT CARD)
STARTS @ 6:30pm!
You’ll get an extra raffle ticket if you get dressed up for the occasion!
HERE’S THE LINK:
(PASSWORD = 80524)
https://zoom.us/j/93192881447?pwd=NXdwMjF0cTN1SXpDL0VSazl6d2pZQT09

ONLINE INTERACTIVE ZOOM CLASSES!
(Password = 80524)

7AM -  https://zoom.us/j/890095069?pwd=MEFoalJ0aHcvN05EcHhDdUtaWTVrdz09

9AM - https://zoom.us/j/428850569?pwd=S3NpcjdaQ0Vhc05zVGJLYVRLbUlldz09

12PM - https://zoom.us/j/929097187?pwd=M2hJS3ZKd096OWFnVzhrb05BL29Odz09

5:30PM - https://zoom.us/j/206483980?pwd=UEVkbVNQV1J4NCtRL3NGOFZyQVhYZz09

One thing I’ve learned about true productivity is letting go of the tasks that aren’t in front of you. If I put fold the laundry on my list of to-do’s for later, then I need to block that out of my mind until I get there. Or on a bigger workplace scale, if there’s a project nagging at the back of your brain while your trying to answer emails, then your not fulling invested in the task at hand and that lack of focus can slow down what needs to get done now. Try to write down what you need to do today and assign each a time of day. DO NOT think about the stuff that you need to do later, it has it’s own time to be thought of! Be purposeful about the moment and the task in front of you!

QOTD - What did you hate as a child but love now?

WARM UP - You’ll need an extra pair of shoes!
Lay them out about 3 ft. apart from each other in front of you!
Agility Drills:
Football Feet
Tap Outs
Lateral Hops
Speed Skater
Toe Taps
Shoe Snatches

MOBILIZE - ANKLES and SHOULDERS!!!
Ankle Circles (w/ lacrosse ball under calf if possible)
Broomstick/PVC Pass Thrus
Around the World
(Circuit Snatch/OH Squat/Sots Press/Behind the Neck Press)

COACH PREP - 4 of each movement to prep

WOD - EMOM 15:
M1 - 12 DB Snatches (6 on one side then 6 on the other)
M2 - 12 OH Squats (6 each side unless w/ PVC)
M3 - 6 Strict Pull Ups (or 6 Bicep Curls)

BUY OUT -
Home Gym = Back Squat 5, 5, 5, 5
Low Equipment = Light Weight Tempo Squats 5, 5, 5, 5 (3 sec. down/3 sec. hold/3 sec. up)
No Equipment = Death by Squats! (Every minute on the minute: 1 squat in minute 1, 2 squats in minute 2, 3 squats in minute 3, …. continue until you fail making the amount in the minute)