Thursday, March 25, 2021
Video Brief: https://youtu.be/0PoZwhy8SE0

For the 3 weeks of the Open:
THURSDAY: Goat Days
FRIDAY: Open Workout (2 Heats)
SATURDAY: Tri-Sprint Intervals (V1, V2, V3)
SUNDAY: Midline / Grunt Work Style Workout
MONDAY-WEDNESDAY: Normal Programming
DAILY MINDSET
“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

WARM-UP
6 Minutes For Quality
1 Minute Row or Bike
1 Minute Push-up to Down Dog
1 Minute Side Plank (30 Second Each)
1 Minute Single Leg Glute Bridges (30 Seconds Each)
1 Minute Sit-ups
1 Minute Wall Squats

MOBILITY
Couch Stretch: 1 Minute Each Side
Front Rack Stretch: 1 Minute

“Goat Day”
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2

-or-

“Finals Week”
On the Minute x 20:
Minute 1: Max Power Cleans (135/95)
Minute 2: 200 Meter Run