Monday Mindset:

5 quotes from the Dalai Lama to start the week ….

  • “Never give up. No matter what is happening, no matter what is going on around you, never give up.”
  •  “Through difficult experiences, life sometimes becomes more meaningful.”
  •  “Follow the three R’s: – Respect for self. – Respect for others. – Responsibility for all your actions.
  •  “Forget the failures. Keep the lessons.”
  •  “Just one small positive thought in the morning can change your whole day.”

Athletics 6pm March 1st 2021

Warm Up:

2 rounds:

1 min easy row

1 min samson lunges

1 min light push press (dumbell/barbell/pvc)

1 min ab mat sit-ups



4 rounds:

15 Calorie Row

30 Single Dumbbell Push Press*

15 Calorie Row

30 Single Dumbbell Lunges*


2 Rounds:

30 plate walks + 15 plate get-ups

WOD Notes:  Complete 15 lunges with DB per side. Even rounds (2 & 4) hold DB in front rack position.  Odd Rounds (1 & 3) hold DB overhead.  Subs: barbell or odd object for lunges/push press. 200 m run. 12 Calorie Ski, Bike or :90 second cardio for row

Cool down:

1 min bar hang, 1 min plank, 30 glute bridges, 15 superman’s, child’s pose :60 seconds