Wednesday, December 30, 2020
Video Brief: https://youtu.be/jMUBjWGUlfk

“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

Motivation feels good.
It makes things feel… easy.
When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.

We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.

What will always be there however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

WARM-UP
3 Rounds
1 Minute Bike (Increasing Intensity)
30 Plate Hops
5 Seconds Plate Counterbalance Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pec Stretch on Wall: 30 Seconds Each Side
Front Rack Stretch: 1 Minute

“Fifth Wheel”
AMRAP 5:
7 Rounds of “The Chief” (115/85)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

Competitor: 135/95, 155/105, 185/125

KILOS
1st Round: 52/38
2nd Round: 61/43
3rd Round: 70/48

HOME GYM
6 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

AFTER PARTY
Alternating On the Minute x 20:
Minute 1: Strict Pull-ups
Minute 2: Weighted AbMat Sit-ups

Pick a Number to Hold On the Minute